Systema Let Every Breath

BREATH..

SECRETS OF THE
RUSSIAN BREATH MASTERS

by Vladimir Vasiliev

with Scott Meredith

Let every breath praise the Lord.

Psalms CXXXV., CXXXVl

Systema Headquarters also offers:

Vladimir Vasiliev's Award-Wirming Instructional Film Collection,
Training at International Seminars,

Training at Russian Martial Art School in Toronto
and with world-wide Affiliates.

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© 2006 V. Vasiliev ® Toronto, Canada
All Rights Reserved.

LET

EVERY

BFIEATH...

SECRETS OF THE
RUSSIAN BREATH MASTERS

by Vladimir Vasiliev
with Scott Meredith, Ph.D.
based on the teachings of Mikhail Ryabko

Dear Friends,

I would like to start by expressing my deepest gratitude to my
outstanding teacher, colleague and friend - Mikhail Ryabko -
an inexhaustible source of knowledge and mastery, as well as
wisdom, kindness and love.

I also wish to state my vast appreciation to our writer - Scott
Meredith - for his exceptional work. Having become by far one
of the most knowledgeable Systema instructors, Scott amazed us
with his analytical and literary gift, his insight, his persistence as
well as his unprecedented patience and modesty. It is due to
Scott's talent and selfless work that what Mikhail and I teach
our students is now uncovered on the pages of this book.

I sincerely hope that you find the information useful, that you
apply it to your life and that you learn to Let Every Breath...
enhance your body and your soul.

Vladimir Vasiliev

About the writer:

Scott Meredith is a certified instructor of SYSTEMA under
Vladimir Vasiliev. He is intimately familiar with the languages
and cultures of Japan and China and is a lifelong student of
martial arts. Scott is a professional technologist who holds a Ph.D.
from the Massachusetts Institute of Technology and has worked
for 20 years as a senior researcher in human-machine interface
technologies for IBM, Apple Computer, and Microsoft.

The exercises, ideas, and suggestions in this book are not intended as a substitute for
professional medical advice. Always consult your physician or health care professional
before beginning any new exercise technique or exercise program particularly if you
are pregnant or nursing, or if you are elderly, or if you have any chronic or recurring
medical or psychological conditions. Any application of the exercises, ideas, and
suggestions in this book is at the reader's sole discretion and risk.

The author and publisher of this book and their employers and employees make no
warranty of any kind in regard to the content of this book including, but not limited to,
any implied warranties of merchantability, or fitness for any particular purpose. The
author and publisher of this book and their employers and employees are not liable
or responsible to any person or entity for any errors contained in this document, or
for any special, incidental, or consequential damage caused or alleged to be caused
directly or indirectly by the information contained in this book.

Table of Contents

Chapter One

A Search in Secret Russia 17

Chapter Two

The Teachers Appear 27

Chapter Three

The Seven Principles .39

Chapter Four

The Fundamental Practice of Relaxed Breathing 51

Chapter Five

The Core Work: Part 1 .59

Chapter Six

The Core Work: Part 2 77

Chapter Seven

Hit the Road! .85

Chapter Eight

Relaxation and Tension Methods 93

Chapter Nine

Conclusion 103

Interviews

Kwan Lee 107

Vladimir Vasiliev 115

Mikhail Ryabko 121

11

Dedication

This book is dedicated to my great teachers and wonderful
friends, Vladimir and Valerie Vasiliev. They have made a
contribution of truly historical magnitude to humanity's
physical, martial, and spiritual culture and progress by boldly
pioneering their astonishing ancient art in the New World.

Acknowledgements

My Systema teachers Vladimir Vasiliev and Mikhail Ryabko are
the two great masters and custodians of the Russian Systema
methods of health, conditioning, confidence and combat. I owe
them a debt beyond measure for giving me the chance to catch
a few flames of their beautiful fire.

This book is a joint and group production. Vladimir Vasiliev
taught me the methods presented here, and gave unstintingly of
his time and effort to explain and refine such understanding as I
may have achieved. Valerie Vasiliev was absolutely
indispensable, functioning as a helpful translator and uncredited
co-author of this book. I often felt abashed that her modestly
proffered "suggestions" were invariably more succinctly,
accurately and engagingly phrased than anything I was able to
produce on my own. She has her own profound literary gift,
which may one day shine out openly for all of us to bask in.

Mikhail Ryabko is Godfather and master teacher of the entire
worldwide Systema community. In preserving and transmitting
the Systema methods, he has set in place a teaching and
training revolution that is already starting to rock the world. He
also took large increments of his very precious time to consult
heavily on every aspect of the core teachings contained here.

His spiritual humility and personal gentleness combine with his
absolute personal mastery of his arts of health and combat to
create an inspirational beacon for the whole Systema
community.

13

This book was greatly enhanced by the tireless and dedicated
efforts of Kwan Lee and Kevin Secours, as well as the helpful
illustrations by Stelios Dokianakis and Alexei Proger.

While everyone in the Systema community has helped me every
step of the way, there are a handful of professional or certified
teachers and masters of Systema who have crucially shaped
whatever bits of understanding I may have attained of this art. I
have been a student of the following extraordinary professional
instructors of Systema in some authorized venue, for an
extended or significant period along my road. Every one of
them is an awesome martial artist and teacher (listed
alphabetically): Scott Connor, Terry Cruickshank, Demetry
Furman, Sergey Makarenko, Jim King, Konstantin Komarov,
Alex Kostic, Kwan Lee, Emmanuel Manolakakis, David Merrell,
Daniel Ryabko, Valentin Vasiliev, and James Williams.

Systema is based on a spiritual community of friendship and
mutual encouragement. Without the following great friends on
the path, my way would have been a lot colder and stonier. The
following great people and great friends, and everybody else I
ever worked with on the mat or floor in any Systema venue,
have all been my advisors, consultants, teachers or just pals at
crucial moments. They are the trunk of the Systema tree:

Listed alphabetically - Jesse Barnick, Ed Barton, Janice Bishop,
Andrew Cefai, Aran Dharmeratnam, John Elliott, Jacob
Goldblatt, KenJ. Good, Anastasia Grouza, Eric Hansen,
Alexander Hropak, Mark Jakabcsin, Jerome Kadian, Khosrow
Helly, Brian King, David Kirillov, Victor LoConti, Vali Majd,
Scott McQueen, Brad Scornavacco, Bradley Scheel, Jason
Scroggins, Arkadiy Stepankovskiy, Kaizen Taki, Martin Wheeler,
and Sabrina Williams.

Finally, I want to thank the huge number of wonderful Systema
teachers and practitioners who it has been my misfortune never
to meet in person, but who have inspired me from afar by their

14

personal example and storied attainments and skill, and also
sometimes by their writings on our Systema web forum. There
are other great friends, teachers, and training partners, all over
the world including Russia, too numerous to list, who've given
me some light in the dark. I thank you all!

15

Chapter One

A Search in Secret Russia

"A merchant man who went seeking goodly pearls ...found one pearl of
great price" - Matthew 13.44-46

Over the past seven years, I have been on a search in secret
Russia. In this book, I offer you the treasure that I found there.
The Russia I explored is not only a territory of the earth, not
only a place of forests, factories, fields, and churches. It is more
than the layered greatness of an ancient civilization partly
paved-over by the 20 th century. It is also an awe-inspiring world
of culture, mind, and spirit.

My exploration brought me a rich harvest - a universal training
method for self-improvement that applies to everything in my
life. The breath training method of Mikhail Ryabko, Systema
Breathing, was secreted away in remote monasteries, guarded
over long centuries by the ascetic monks of the ancient
Orthodox faith, and honed in epic battles by holy warriors
defending Russia's vast and forbidding lands. The teachings
survived all that, and then worse - the suppression and
distortion by 20 th century oppressors, usurpers, and invaders.

But this truth's light couldn't be dampened or destroyed
entirely. Mikhail Ryabko, the Master Teacher of the ancient
Russian Systema Breathing, has now restored this "pearl of great
price" to the 21 st century, offering us self-understanding and self-

17

mastery. This book will put Mikhail's gift, humbly conveyed
from that distant place and those remote times, directly into
your hands now.

Before I lay out the method, I want to explain my point of
view. I'm a student of Vladimir Vasiliev who is the most senior
student of Mikhail Ryabko. Though I'm not a master of this
method by any stretch of the imagination, I have seen what it
is, and how the masters teach it. Since I know from experience
the benefits it brings. I'm excited about sharing it with others.
Since I'm not a monk in a monastery or a hermit in a cave, I
also know how a typical student can weave Systema Breathing
into the fabric of everyday life. I'm going to act as a reporter or
travel writer, pointing out what I've seen and explaining secrets
from distant times and places. I'm also going to offer personal
perspective, memories, and reflections on the path that we'll
journey together.

My first steps into the Russian world came via martial arts.

I have long been fascinated with martial arts and sports. Though
I am not a gifted athlete in any way, as a young teenager I
discovered - just through wrestling in gym class and occasional
schoolyard spats - that I had a minor talent for fighting. Those
trivial experiences piqued my interest in the question of how
and why people endlessly come into conflict. Many other
challenging episodes, some to be told along the way in this
book, combined to stoke my curiosity about the limits of the
body's strength and the outer circle of the mind's capacity to
endure and overcome the hardships of this "vale of tears" - our
human life on earth. So, over the years, I took up the study of
many types of martial arts, as a convenient avenue of approach
to the questions that nettled me.

In martial arts, I had sometimes seen beautiful and mysterious
things. I studied the ancient internal and external arts of China
for decades, learning to speak Chinese with native fluency. I did
much the same with the traditional Japanese arts and language.

18

My thirty years' training resume bristles with the names of
famous masters and methods. I saw some greatness in all that.
Just as often though, I saw pride, delusion, and empty
pageantry. That's the human story - I'm not regretful about
anything I've learned or experienced.

However, all along the way, a feeling of unreality nagged. I was
always blessed with great teachers. The problem, so I thought,
lay in myself. Whether I was sparring in the "external" styles, or
meditating and posing in the "internal" styles, I simply could
not connect the higher, spiritual aspirations and energies that
are espoused in principle by all arts with the harsh realities of
human conflict - which I knew lay just outside our charmed
training circles. Something always seemed unbalanced. How
were we to reconcile loving kindness and decency with effective
and completely realistic martial arts? Why did the classical arts
feel "cramped and distorted" (Bruce Lee's great words), while
the combative arts left me feeling depleted and anxious? So,
long before I'd ever heard of the Russian martial arts, feeling
more disappointed in my own inadequate powers of
comprehension than in the arts themselves, I gradually became
simply an observer and tourist, rather than a participant in the
martial arts world.

Then when I came, as Dante puts it, "midway upon the journey
of life", I found something amazing, that shocked my senses
and stunned my mind - the Russian breathing and combative
training system of Mikhail Ryabko and Vladimir Vasiliev. I
found these teachings to be a pure distillation of a thousand
years of the uniquely intense Russian spiritual and physical
culture. For the first time, my questions about the link between
higher energetics and spirituality, and how those finer things
interact with the harsh challenges of physical human existence,
were not only being addressed, but finally answered. Answered
by actions, answered by results, and answered by open, clear
teachings on the floor in front of me - not as legend, hearsay,
or comic-book delusions.

19

Even though I first approached the Russian Systema Breathing
through martial arts, and although some of the examples and
stories discussed here arise from the practice of combatives, the
purpose of the teaching is to enhance your survival, whoever
you are, whatever you do. Therefore, this book doesn't teach
martial arts as commonly understood. Martial arts are mainly
applicable to security professionals. Police officers, bodyguards,
and military and corrections personnel require these highly
specialized skills. Survival, on the other hand, is for everyone.
What I've been taught by the Russian masters has freed my
mind, strengthened my body, and cleansed my soul - surely the
best foundation for survival and thriving.

In this book, I tell the story (many small stories actually) of my
encounter with this hidden Russian world, and all its amazing
people and events. I hope to bring the teachings to you with the
same clear, humble, and loving ambience in which they were
first offered to me. I offer what I saw, what I heard, what I was
taught and told - simply my own experience. Considering the
newness in the West of the Russian methods of "athletic
spirituality" presented here, I imagine there will be something
fresh, useful, and interesting for most readers.

Here's a roadmap of our journey. I'll introduce you to my two
phenomenal teachers, Mikhail Ryabko and Vladimir Vasiliev. If
you don't know those names, you are in for a huge treat. I will
describe the simplest, most streamlined breathing method. I'll
present the unique Russian melding of physical training and
breath control. I'll describe unique methods for learning breath
control, timing, coordination, and self-pacing. I will disclose the
special methods used in Systema Breathing to understand your
own processes of conscious and unconscious tension and
relaxation, and to feel and control your internal functions. I'll
offer profound insights from interviews with Mikhail Ryabko
and Vladimir Vasiliev themselves on the deepest questions that
students frequently raise, including the relation of these
practices to religion and spirituality.

Before we roll into the full story, let me present you with a
snapshot of a mid-morning training session, somewhere near
Moscow, with autumn approaching...

The beautiful late-summer forest, a somber edge of tightly
pressed silver birch trees, murmured softly outside the high
vaulted windows of the Russian training gym. Our small group
has traveled from everywhere on earth to meet at this special
compound, at the center of a gracious natural park in the
Moscow region, Russia. As I stand quietly with my fellow
pilgrims on the honorably worn planks of the gym, my eyes and
spirit open in wonder as the students of Mikhail Ryabko, the
Master Teacher of the Russian Systema, casually and modestly
display their awesome skills. Though I've trained in Systema for
several years in North America, today at last I can smell and feel
the air, and the good earth of Russia, that has nourished their
brave and powerful spirit through so many harsh trials.

Let's watch together for a moment. What powers have been
passed down through the centuries, from the great cities, the
gold-domed cathedrals, the tiny river villages, the hermits' forest
huts, and the castle-monasteries of Ancient Russia to shine
openly for us that morning, after so many years of darkness?

Endurance: Sergei, short and stocky, accepts full-force punches
to his solar plexus from a highly-trained English boxer and
heavyweight free-fighting champion. Sergei is enduring force
sufficient to kill any ordinary man. He stands calmly and smiles
placidly; seeming to sigh almost comfortably as each shocking
impact reverberates through the gym. I have the impression that
he could break the puncher's wrist with his belly, on the
rebound, if he were so inclined. However, his mild and placid
expression never hints of the aggression we might expect in so
formidable a combat master.

21

Control: Alexander (Sasha) dives, rolls, and gently falls across
the hard bare walls and tough planked floors - something like
an acrobat? A Judo master? No, there's something different
here. Sasha never makes a sound! He's throwing himself
dramatically all over the gym, rebounding off the unforgiving
floor and hard-block walls, but all so softly, so quietly. It is pure
mastery of motion. Watching Sasha, I have an impression of a
perfect sphere, some sort of balloon that never challenges a hard
surface, yet cannot be damaged. The clue to his softness is his
quietness. He never slaps, clunks, bumps or thumps on any
surface. There's only perfect self-control - he has the weightless
soft silence of snow falling on snow.

Power: Daniel's light punches and strikes feel like the Kremlin
Wall has collapsed on me. They seem somehow gentle on first
contact, yet they have a tremendous, surging "after taste" of
pure power - I feel every one of my internal organs vibrating at
its own distinct frequency! I'm about to pass out - but then,
flashing his luminous smile, Daniel, a Russian boy of only
sixteen at the time we first met (but the son of a great Russian
master), "takes away" my pain and tension with a quick hand
motion, scarcely brushing my chest! I straighten up, relieved.
More than relieved though. I'm actually beaming, happy and
grateful - both for the lesson and the "rescue" from it.

Absolute Mastery: Mikhail Ryabko, Master Teacher of the
ancient Russian Systema, allows attacks from anybody. There's
nothing pre-planned, yet he seems to know exactly what an
attacker will do. He always knows! The attacks come from any
direction at any speed, but these experienced fighters might as
well send him an advance telegram or flash a warning
semaphore - Mikhail always knows exactly what they'll do,
where they are aiming, well before their motion begins. Thus,
he's never where they think he'll be - with one light step, one
simple turn of the waist, head, or wrist the attacker is frozen,
always appearing utterly surprised to find himself locked or sent
spinning backwards several yards into the arms of the audience.

22

It is mysterious and almost frightening to watch - but the effect
is softened by the aura of kindness, light and peace that always
seems to surround this Master warrior.

That is a small, eye-catching sampler of the combative side of
Mikhail Ryabko's Systema of combatives and the Systema
Breathing on which it is all built, but there's much more to it
than that.

There's the light, strong, perfect touch of the students who
apply ancient Russian methods of massage to relieve our group
of our physical knots, tensions, kinks, and tangles. And there's
the truly bizarre yet absolutely real experience of being "put to
sleep" - laid gently out on the floor at Mikhail's whim - with
each separate muscle lulled beyond the possibility of conscious
re-activation by my own will. I feel each muscle has been
individually "switched off by Mikhail's mysterious linkage of
his own breath timing to mine, and try as I will, I cannot get
up! I can see and hear everything, but I just cannot move. It is a
strangely peaceful experience.

Always, there's an incredible alertness - the unobtrusive but
unceasing awareness of all Mikhail's students. Their friendly
eyes, with casual glances, miss nothing that happens in the gym.
A forgotten water bottle, any minor injury, every need, every
deed, every physical or mental glitch of pride, pain, or anxiety -
seems to flash out to them, signaled in the air somehow, and
they respond instantly, quietly, efficiently and modestly to all
needs. Among the many Russian Systema teachers, colleagues,
students, 'Spetsnaz' (Russian Special Forces) soldiers, friends
and family gathered here to work with us, there are no
"accidental people" and there are no "accidental moments".
Every moment has meaning, every action is purposeful.

There's an equally profound mystery in the realm of medical
healing. The same Systema Breath training methods that enable
the dramatic physical feats described above are used as the

23

bridge to a deeply spiritual healing power. This is manifested
both by Mikhail himself, who has a legion of curative
testimonials from patients who have suffered from every
imaginable disease, and also by some of his most senior
students.

Dr. Yuri Vedov is a physician practicing medicine at St. John's
clinic in Moscow. He is unusual in that he has received full
professional training in clinical medicine, holding an MD
degree, and is also a seminary graduate, schooled in the ancient
Russian Orthodox Christianity. He is also a student of Mikhail
Ryabko and has gone perhaps farther than anybody except
Mikhail himself in integrating the specific breath, body, and
energetic practices of ancient Russia with modern clinical
diagnostic and healing perspectives. He is a bold medical
pioneer in that he assesses the severely ill patients who seek him
out in both physiological and spiritual terms. He prescribes
breathing regimens together with prayer to clean disease from
both the body and soul.

Dr. Vedov's results are dramatic and compelling. He has
successfully treated endometriosis, uterine dystrophy, ovarian
swelling and cysts, as well as many forms of cancer. After initial
assessment, which includes review of all pre-existing clinical
records and previous diagnoses, as well as a thorough physical
examination and probing of a new patient's state of mind and
spirit. Dr. Vedov will usually prescribe a specific, customized
breathing practice regimen, derived from Mikhail's teachings.

Daily breathwork, says Dr. Vedov, over several weeks (or
months, for cases of extreme malignant cancers) cleanses both
the patient's consciousness (the source of disease) and body (the
observable site where disturbance, uncleanliness, or imbalance
of the psyche is ultimately displayed). By this means, he has
cured "terminal" cancer patients for whom all chemotherapy,
radiation, and surgical treatments had been discontinued as
utterly hopeless!

24

Mikhail Ryabko is also able to effect such cures with his personal
intervention and direct transfer of spiritual energy to an
individual patient. Sadly though, there's only one Mikhail - "not
enough to go around" in this world full of sickness and suffering.
Therefore, Dr. Vedov is teaching patients to perform self-healing,
by relying, with God's help, on their own personal diligence.

Dr. Vedov spent over twenty years undergoing advanced yogic
and energetic training in India. He is fluent in the languages of
India and has been directly learning from the mysterious and
powerful teachers of India. However, he has expressed his
profound conviction that none of the startling practices and
apparent medical and spiritual miracles he witnessed in his long
years of work there compare with the profundity of the Russian
Systema rooted in Orthodox Christianity. It's a case of finding
diamonds buried in your own backyard. With his vast
experience, profound intellect, and humble faith. Dr. Vedov has
gone farther than anyone else both in understanding the subtle
nuances and profound depths of Mikhail's ancient teachings
and in applying them to the troubles of modem life. We hope
that he will continue his unique synthesis of medical practice
supported by spiritual devotion. It is likely that one day he will
summarize it all for us in a book that goes far beyond the scope
of this present introductory effort!

I have seen and experienced everything described above, and
much more, in my travels to Russia. Everyone who touches the
dark rich Russian soil feels the life and spirit that this culture
emanates. When we are with Mikhail Ryabko, it all seems
distilled to a pure, concentrated essence. Probably due to
Mikhail's profound commitment to prayer and the religious life,
he generates a tangible "spiritual presence" that far transcends
the direct application of his power for combat or self-defense.
What I have seen and partially described above is pure spirit,
projected via the human body. And we must finally live by the
spirit only - for all else perishes.

25

Now your question is - how exactly is that mastery achieved?
What's the foundation? Mikhail hides nothing and will happily
reveal to anyone with sincere interest, even a visitor, the same
teaching received by his closest veteran students and colleagues.

And here is the teaching:

The foundation is breathing. The mastery begins there.

You've now read the accounts of the great Russian combat
masters and healers, and their students, and you may be
wondering how the mastery they display relates to your own
life. Those of us who aren't martial artists are still warriors
facing our own life challenges in our own way. Those among us
who aren't doctors or professional healers need to protect the
health of our families and of ourselves. We need a simple source
of power to replenish our bodies, minds and spirits. Mikhail
Ryabko teaches how to access that power, and he and his
students easily and openly demonstrate the physical and
spiritual benefits of embracing breath as the vehicle of self-
mastery. And - beyond the gateway of the breath lies a vast
open country of pure spirit.

So let's explore our breathing now, and ride it as far as we can.

26

Chapter Two

The Teachers Appear

"Yet shall not thy teachers be removed into a corner any more, but thine
eyes shall see thy teachers" - Isaiah 30.20

Mikhail Ryabko is the living link between the mysterious past of
the ancient Russian breathing system and the modern training
regimens (combative, healing, and spiritual) based on them.
Mikhail is a larger-than-life presence in every sense. But before I
met Mikhail, I was introduced to Systema by another amazing
figure - Vladimir Vasiliev.

Vladimir Vasiliev

The biographical record on Vladimir Vasiliev shows less detail
than we curious students would like. Due to his long history of
classified work in specialized anti-terror intelligence circles of
the secretive former Soviet Union, little more of his personal
history than the following basic sketch can be told.

He was born in Tver, a city of ancient vintage lying on the main
roads between Moscow and St. Petersburg, through which flow
three great rivers of Russia: the Volga, the Tvercza and the
Tmakee. The city is surrounded by forest, and is a famous
hunting region even today.

As a young man, Vladimir joined the Army, and his obvious
talent soon resulted in his induction to one of the few Special

27

Operations Units, forming an elite of the elite, used in the
highest-risk missions. The soldiers of these units went through
extreme training in the full spectrum of physical and
psychological capacities. After mastering the traditional Russian
fighting styles, they continuously honed their skills in covert
military operations and personal protection of top government
and military personnel.

Vladimir's work spans ten years of extensive military service with
the Special Operations Unit, including regular high-risk covert
assignments. In the early 1990's, Vladimir moved to Canada, and
in 1993 founded the first school of Russian Martial Art outside
Russia. By the year 2006, he has personally trained and certified
over 100 qualified Russian Martial Art instructors in over a dozen
countries, and has created an award-winning instructional film
collection.

I've met many martial arts masters and other great, pre-eminent
figures in every field. Yet, meeting Vladimir for the first time is
different. In describing him, my mind falters a bit; my fingers
stumble on the keyboard - something radically powerful and
different shines out from this cheerful and friendly Russian
gentleman. My body and spirit intuited his radiance even before
my mind grasped that I had found a truly great master.

A great master - that's my view. Nobody I know who's worked
with Vladimir would dispute the label for an instant. Yet,

Vladimir himself wouldn't accept it. He frequently tells his
students of his own great senior teachers, such as Mikhail Ryabko,
and past colleagues. I never know how to respond to his modesty,
though I understand his feeling - being worshiped and admired
leads to pride - and thus to obstruction of the spirit and then the
body. Both Russian culture and Systema training spirit emphasize
humility and community. That's why no ranks or belts divide the
students into seniority levels. Anyway, Vladimir is an
extraordinary master, teacher, and human being. Bear with me
while I describe the first time I met him. There's a lesson in it.

28

I live near Seattle, across the North American continent from
Vladimir's Toronto Russian Martial Art school. I made my first
visit to Vladimir's Russian Martial Art (RMA) school in mid-
2000. I had seen a brief mention of Systema in a martial arts
magazine almost a year prior, but hadn't organized myself to
visit until the following summer. After reading about him, I
initially contented myself with ordering a few of Vladimir's
videos. When I saw them, an inner voice told me - something's
different here.

In my more than thirty years' pursuit of martial arts instruction
and spiritual insight. I'd always sought an ultimately great
teacher, one who could speak to the soul and teach
transcendence of the body's physical limits. I felt that martial
arts ability could serve as a tangible grounding for spiritual
truth. Not that just anybody who can fight well is necessarily a
great spiritual figure, but profound soul-teaching can be given in
forms other than words. 1 felt that martial arts could be a
vehicle for spiritual demonstration.

Through the years, I found some fantastic near-misses. I put
myself in the hands of many hugely skilled and large-hearted
people, who lent their blood, sweat and tears to the task of
unlocking my body and magnifying my soul. But, I had to keep
moving on, always seeking, never finding.

Beyond pure combative mastery, I had no particular idea in
mind for exactly who such a model teacher would be - no
further specifications for the appearance or behavior of the one
I sought. I was just sure I'd know him when I saw him... or
perhaps I should say, when he saw me.

Still, I was hesitant to visit Vladimir's school for on-site training.
After a few years of wild, no-rules sparring training (flowing
blood, flying teeth, etc.) as a teen, under a roguishly tough
Kung-Fu teacher, most of my training had shied definitively to
the softer, contemplative side of the arts. What would the tough

29

Systema fighters in Toronto do to a newbie? Obviously they'd
eat me alive. With that psychological underpinning, I easily
found any excuse to keep myself safely several thousand
miles away.

But as the months dragged, the thoughts nagged - and
Vladimir's Systema videos tugged at me. Who really is this guy?
Why does his work look ... different? Finally in the spring of
2000,1 bought a ticket to Toronto for a summer visit. I felt
foolish - what was I seeking? Why should I want to learn to
fight anyway, even if I could? And if 1 didn't care about
combatives, why should I darken Vlad's doorframe at all?

I had called the school a couple of months prior and been
assured that Vladimir would be teaching his normal routine -
every class - through late July and August. I didn't commit to
any a particular date. I didn't get back in touch with the school,
and I didn't notify anybody in Toronto about my visit.

I got in on a Sunday evening, and spent a nervous night in a
nearby cheerfully downscale motel. Come the dawn, it was time
to roll for my first class. By then, I was thinking - why bother
these guys with my ethereal questing? As I locked the motel
door and scooted downstairs to the parking lot, I thought up an
easy "out" - I would say I'd come only to watch a single class.
I'd observe a class, and, flinging a quick 'Do svidanya!' over my
shoulder. I'd be out of there and back home the same evening.

I had a feeling of futility. What's the point? What can this
teacher possibly have different from all the other great ones I've
seen and felt? It's all the same. Each one is great in his unique
way, yet ... they're all the same. None of them had ever truly
reached my mind and soul.

I always arrive very early for anything. I found the RMA
school's section of the little warehouse row easily enough and
wheeled into one of the diagonal parking slots more than forty
minutes before the start of class. There was a scattering of other

30

cars parked adjacent to mine, evidently belonging to other
people doing other things, as the RMA school was dark and
locked tight. There was nothing conspicuous about my car nor
was it isolated as the only car in that parking section. A weedy
railroad track stretched to infinity on the other side of the fence.

I'd spoken to someone at the school only once, more than three
months prior, and I had never spoken to Vladimir personally. I
hadn't told them my precise arrival date, and nobody was
expecting me.

It was a gorgeous morning - blue sky, warm breeze, birds
chirping - when they could be heard over the roar of occasional
freight trains hammering past thirty feet away. Too nice a day to
wait in the car.

The edge of the parking area, opposite to the RMA school and
the neighboring ballet academy, was bounded by a low wall.
Behind the wall, overhanging the front of my nosed-in car, was
a large, weepy overgrown tree. I sat in the shady nook at the
tree's foot. The row of parked cars, mostly blocked my view of
the drive-way separating the parking slots from the row of units
housing the dance and RMA school. The tree's leafy, shaggy
branches overhung me completely as I sat cross-legged, low and
quiet. I wasn't trying to hide myself. I just wanted to be
comfortable.

So a silly thought popped up - what makes a master anyway? Is
it mental or physical? Is it fighting or avoidance of fighting? Or
could it be just pure awareness? Doesn't real mastery extend
beyond the practice mat? I even thought "If this man is a true
master, then although I'm invisible from the driveway, and
though many other cars have now cruised past me obliviously
and nobody has seen me... if he's a true master, he'll see me.
He'll know there's somebody here."

I chided myself - who are you to judge a famous teacher in this
arbitrary way? What difference would it make, even if he does

31

drive right on past? It's obvious from the videos that he can
fight, and that's enough. Yet I couldn't stop wondering about it,
as I heard the approach of another vehicle. I watched my
narrowly visible road-slice.

As the nose of a Land-Rover passed my view, I saw the driver. It
was Vladimir - I recognized him from the training videos. Just
as he drove past, he simply turned his head and looked directly
at me.

He "saw" me.

He showed no particular reaction. It was not a hostile or "check
you out" type of glance. It was pure awareness in action. I had
never experienced that in its full purity before - not in all my
prior training. My first meeting with the teacher had no more
substance than that single moment, but it rocked my world.

Vladimir was not swiveling his head around manically searching
for snipers. He was not going through the rote of a hyper-aware
Special Operative. He was just driving. He was simply, as
Mikhail Ryabko likes to say about normal people performing
simple actions, "buttering his toast".

But while acting "normal", he somehow knew I was there. His
mild and friendly look said only "Yes. I see you. I know you are
sitting there". But it was shocking on an energetic level; I felt a
whole-body resonance. It was as though an invisible string had
gently turned his head at precisely the right instant. His quiet
and natural look caught me and held me completely.

Even now, after six years of close association with Vladimir, I
haven't come close to unraveling the mystery of this great
teacher. But I knew I had found a genuinely great master. I was
psychologically floored. Here for the first time in my life, was a
perfect, and perfectly natural, demonstration of absolute
awareness. Vladimir had demonstrated the complete Systema

32

teaching to me in the first two seconds of my first visit, in the
parking lot, before I ever entered the school.

I decided to participate after all, of course, and I went through
that entire first class floating in a trance. I won't detail the
specifics of what Vladimir teaches in martial arts. It is enough to
say that Systema offers a unique combination of relaxation with
devastating practical combative effect. Vladimir emphasizes the
defensive aspects in his teaching, and often reminds us that
Systema is a survival system - intended to strengthen the
individual's body, mind, and spirit. Strong individuals are the
foundation for building stronger families, communities, and
nations.

Getting dumped on the floor and most amusingly folded,
spindled, and twisted by the various seniors and juniors in more
ways than I would have thought possible, I found myself
swirling in a weird psychological and physical blur of very
friendly people administering very tough lessons.

Throughout that morning's class, every fifteen minutes or so,
Vladimir would stop the general practice action to perform a
jaw-dropping "live" demonstration, with advanced students.
Regardless of the normal dynamics of teacher-student
interaction, what he did with his awareness, his positioning, his
timing, his power, and his kinetic creativity appeared to lie right
on the raw edge of physical impossibility. He radiated an
astonishing and obvious special mastery.

The martial arts work of Systema is built on four basic
principles - breathing, relaxation, natural body position, and
movement. You can't relax without breathing, you can't achieve
natural posture without relaxation, and only once you have the
right form in a stationary position can you hope to move it
through space. This book is devoted to breathing - the first of the
basic principles, the one that enters us first and underlies all of
Systema and life itself. The breathwork foundation of the Systema

33

combative system is called Systema Breathing, and it applies to all
of life, far beyond the narrow scope of combatives. I'm not going
to explore the Russian Systema martial arts any further in this
book beyond this chapter, but clearly breath is the foundational
element of Vladimir's jaw-dropping combative artistry.

How good is Vladimir? Let me attempt an analogy. The 1950's
epic movie "The Ten Commandments" depicts the total
destruction of the Egyptian Pharoah's army. Thousands of
horses, men, chariots, and miscellaneous military hardware are
shown smashed, with the fragments swirling in the waves of the
Red Sea. Having parted spectacularly for Moses a moment
earlier, the walls of water have now slammed together after the
Pharoah Ramses, from his clifftop command perch, ordered his
entire horde into the pursuit. This military disaster came hard
on the heels of the various plagues and other torments that
Moses had foretold earlier. Ramses watches the entire army
of Egypt destroyed instantaneously in the sea, and then
drags himself back, the lone surviving chariot, to his
now-empty palace.

As he slumps on the gleaming marble throne, he's surrounded
by ebony and black-granite statues of Isis and Anubis, and all
the other symbols to which he's prayed for victory and power.
His wife the queen enters the throne room and begins to carp:
"Well? Didn't you kill Moses? And you call yourself a man?

The Mighty Pharaoh, eh? Bah!" But at this point Pharoah is far
beyond those egotistical concerns. He slowly raises his head
and, fixing her with a thousand-mile stare, he mutters: "His
God ... IS God!"

Strange as it sounds, the first time I saw Vladimir doing his
combative work in person, the same light-has-finally- dawned
mentality branded me permanently. Exactly this line
spontaneously came to me: "His martial art... IS martial art!"

Despite the curtain that must be drawn over some details of his

34

history, Vladimir often draws from his seemingly infinite store
of incredibly amusing and spectacular anecdotes about his past.
Some day a great writer will draw more of those out of him for
the historical record. Since this book is teaching you how to
breathe. I'll resist the temptation to dive into that project! For
now, you only need to realize that Vladimir himself attributes
whatever mastery of martial arts, and of life, that others (like
me) may ascribe to him largely to an understanding of breath as
the bridge between body and psyche.

Mikhail Ryabko

Now that I've introduced Vladimir you may want to lean back,
take a deep breath, and exclaim to yourself "Nothing could top
that!"

But there's more! Mikhail Ryabko was one of Vladimir's own
teachers during his formative years in Russia. He was possibly
the greatest single influence on the mastery that Vladimir came
to embody. Mikhail functions at a level of personal mastery that
we associate with ancient legends and stories of classical warrior
saints. His appearance is extremely unassuming, but his
combative and healing work, as well as his spiritual presence,
resonates with pure power.

Even less seems to be publicly known of Mikhail's personal
history than of Vladimir's. We know only that he was trained
from the age of five by one of Stalin's personal bodyguards, and
was inducted to Spetsnaz at the age of fifteen. He has been a
tactical commander of hostage-rescue teams, counter-terrorist
operations, and armed criminal neutralization. Mikhail resides
in Moscow, holds the rank of Colonel and serves as a Special
Advisor to the Minister of Justice of the Russian Federation. He
continues to train his many students as the Master Teacher of
Systema. He has authored a textbook on Tactics of Special
Operations. He has been in numerous military campaigns and
holds many government medals and awards.

35

Beyond the brief biographical facts, Mikhail is a living legend.
There are hundreds of stories and testimonials from people in
all walks of Russian life as to Mikhail's healing powers,
combative mastery, and spiritual radiance. But with all the
adulation and publicity naturally accumulating around him, he
remains an incredibly modest and touchingly shy figure. His
sweet, childlike face always appears in any group dignitary
picture as the least likely appearance for a master martial artist
or decorated military specialist. He looks like a village priest or a
simple country doctor.

Mikhail is clearly functioning at a non-ordinary level of highly
spiritual intuition. That can be seen both in his combative work
where he never exerts himself in the slightest degree - because
he always knows where an assailant will be, and what he will
attempt, long before any physical motion has begun. It is also
obvious from his healing work, where he shows an empathic
quality of deep listening and seeming to know a person's body
much better than they do themselves.

In my mid-teens, I got into a horrific auto-crash. In those Dark
Ages when seat belts were never worn and could (sometimes) be
located only by plunging your arm to the shoulder between the
front seat cushions, it never occurred to me that I'd end up
propelled head first through the windshield, scattering it in
shards all over the road, and catapulting straight over the hood
and hard down onto the pavement - by collision with a
speeding drunk driver. I was unconscious, with my jaw and face
more or less destroyed. Blood and teeth and other nasty stuff
littered the pavement. There was a fade to black, and then I
found myself staring into the surgical spotlight on the
emergency room ceiling, my face rocking in the firm but gentle
hands of an oral surgeon, who managed to piece back together
the remnants of my jaw, and to reinsert the dislodged teeth. The
attending ER doctor stood by to observe the oral surgeon's
work, and spoke prophetically: "He's the best oral surgeon in this
state, but in your forties, you're going to start losing those teeth".

Now fast-forward thirty years, and flip the scene to Toronto, the
RMA school where Mikhail has graced us in most recent years
with his teaching. I'd been at Vladimir's school for a week of
training, to culminate with Mikhail's special seminar. After a
rough but thrilling training day, I returned to my hotel tired
and happy. As fate would have it, brushing my teeth that
evening - whoops! Suddenly there it went, my lower front-
center tooth, one of those rearranged by the accident, right
down the drain. There was no connection to the day's training
activities whatsoever - it was just that tooth's time to move on -
payback for putting it through the windshield those many
decades before. It was no big deal, as it was in the lower jaw,
not very noticeable, and not painful.

The next morning, I arrived early, admitted to the gym by the
assistant instructor, along with some classmates. I changed, and
got out on the floor with the early crowd to warm up, chat, and
try some moves with various people, as usual. Vladimir and
Mikhail had not yet arrived. On a seminar day, the room
crowds-up fast. I was in a far corner, working with somebody,
my back turned to the entrance, facing the mirrors, surrounded
by rolling, stretching, large bodies. Remember that my missing
tooth, although in the front-center, was from my lower jaw, so it
wasn't noticeable unless I smiled. Luckily, I'm a serious guy, so
nobody took any notice whatsoever.

Suddenly, there was a tap on my shoulder - Mikhail had come
up right behind me! Oh! Yes? What? I hadn't even seen him
come into the school. Mikhail pointed directly to my lower jaw.
There was no interpreter present - it seemed Mikhail had come
straight from the front door directly to my place on the mat!

He pointed to my face and showed his own teeth, clearly
meaning to ask "What happened?"

Think of it - I was at the back of the room, and I was one of
eighty students he'd been working with that weekend! This
incident absolutely stupefied me, but it was simply another

37

proof of Mikhail's legendary powers of observation and
sensitivity.

Mikhail is a devout follower of the Russian Orthodox Church,
while opening his teaching to followers of all religions and of
no religion, throughout the world. Mikhail has always
emphasized religion and spirituality as the "strategic"
foundation of his abilities, and the breathwork presented in this
book forms his primary set of training "tactics".

The anecdotes about Mikhail are legion! I could easily fill this
book or another with them. However, Mikhail always
discourages personal attention and elaborate biographies, saying
they derive from a "Hollywood" mentality. He frequently says:
"Nothing is personal - everything is from God." So, you'll have
to contain your curiosity for now.

Let's move on to the breath training!

38

Chapter Three

The Seven Principles

"Wisdom hath builded her house, she hath hewn out her seven pillars"

- Proverbs, 9.1

The Russian Breathing System or Systema Breathing applies to
every waking moment of your life! You might wonder how any
system can cover so much. After all, life is infinitely variable.
The Principles in this chapter provide the foundation for both
our breathing practice and all our work in daily life. Remember
that your breath is your life. So, these Principles are "Laws of
Life" that stand behind and beyond any particular exercise.

They apply to everything introduced in this book. I'll refer back
to the Principles many times as specific work and practices are
introduced in following chapters.

Before I get to the Principles, I'd like to cover some important
introductory ideas. The big problem we have with using our
powers fully in daily life is that we often hold and obstruct our
breath without even noticing.

So why don't we breathe properly? There are

two basic types of obstructions:

(1) Psychological breath disruption

You usually disrupt your breathing cycle in response to any

39

stressful factor when something unexpected happens (with your
tense mental or physical reaction) or due to psychological
habits, such as anxiety and fear. These disruptions may be
unconscious reactions to a sudden movement or sound, or an
intense emotion. Even simple actions can trigger breath
disruptions. For example, signing a check or putting a key into a
lock or a sudden noise behind you may lead to tension and
breath blockage, even if no real threat exists.

(2) Physical breath disruption

You may have areas of restriction in your body. You may have
areas of physical tension, disease, pain or fatigue that block the
natural flow of your breath. Areas of physical blockage due to
tension, bad posture or injury can persist over years. The
breathing practices introduced in this book will assist you to
overcome all these impediments.

| — Listen-UP!

Systema Breathing therefore emphasizes two basic
requirements:

• Your breathing continues constantly, no matter what

• Your breath permeates your entire body

Helping you achieve these fundamental conditions is the
primary focus of this book. It is very simple. But when you
watch yourself doing everyday activities or going through the
drills taught in this book, you'll quickly realize how hard it can
be to achieve these two goals. And you'll understand that
tremendous power can be derived from their mastery.

Systema Breathing Compared to Yoga and Qi Gong

Historically, many different methods for training breath,
motion, and posture have been taught. These methods often
come with impressive historical credentials, and are often
connected to the medical and religious traditions of India and
China. In the Chinese language, qigong refers to a large family
of practices for enhancing energy and health through breathing

40

and special motions. The pranayama and kundalini practices of
Indian yoga likewise incorporate specialized breath patterns
together with special postures and motions that are thought to
promote health and spiritual growth. Because all deal with
breath, these practices may superficially seem similar to the
Russian work. In fact however, the philosophy, focus, and
practice of Systema Breathing differ fundamentally from any
other method.

The methods of yoga and qigong gradually cultivate an awareness
of breath by means of an extended series of complicated postures.
These methods often require extraordinary attention to inner
states and extreme physiological control. In the Russian System,
however, the breath alone is primary.

i— Listen-UP!

Everything great is simple. We don’t need to do anything
extreme that deviates hugely from daily life. We already
have what we need.

Systema only teaches us to extend our awareness and practical
usage of what we already have. Systema Breathing does not
teach intricate or complex physical postures. Finally, Mikhail
does not refer to imaginary deep channels of supernatural
energy in the body, nor does his method involve any occult
concepts.

The postures, exercises, and processes of the Ryabko System are
simple in structure and appearance. The benefits come as you
begin to better understand your natural body, mind and
emotions under difficult but controlled conditions. The Russian
masters accept that reality can be harsh. Some people may believe
they can achieve a mystical state of perfect physical balance and
mental elevation in their quiet rooms, with soft carpets, gentle
background music and wafting incense. But do they know how
they'll hold up when cold, hungry, or under extreme stress? How

41

well do mystical experiences apply to work frustrations, the
exhaustion of raising children, or self-defense emergencies?

Nobody wants to suffer, but a degree of controlled stress in
training can teach us a lot. Systema Breathing safely simulates
the extreme stresses of life, allowing us to meet and overcome
them under the manageable conditions of our training
environment, and in so doing, prepares us for the inevitable
stressful encounters of our everyday lives.

Systema offers you challenges that lie right at the edge of your
current strength level. This is done with commonplace, entirely
safe postures and sequences. These postures are so simple that
anybody can execute them, with no special training, and in any
ordinary environment.

Breath Circulation

Breathing is more than just a mechanical process, more than
merely filling your lungs as two bags of air. A machine like
bellows for fire or an iron lung might work in that mechanical
way. In living people, however, breathing is a complicated
chemical process that involves every cell in our bodies, with
every breath we take.

As we train in Systema Breathing, we begin to feel the truth that
breath is the major physiological process of the body. Breathing
connects the Respiratory System to the body's other six major
physiological systems (Circulatory, Muscular-skeletal, Nervous,
Endocrine, Digestive, and Genital-urinary). Your breath literally
does not stop at your lungs! When you understand that
"simple" idea and begin to feel it, you've taken your first big
step in your training journey. The inhalation continues into all
tissues, and exhalation expels wastes from all the other systems.

k

42

The Seven Principles:

1. Nose and Mouth

The Principle of Nose Inhalation and Mouth Exhalation: For all the
exercises described in this book, you should always inhale
through the nose, and exhale through the mouth.

When you inhale through your nose, you will notice that your
body has more control of the volume and speed of air intake.
As a result, the muscles affecting the lungs tend to relax more,
without the flinching and sporadic seizing that often
accompanies inhaling through the mouth. This allows you to
take fuller breaths.

— Try-lt-Now!

Perform a few cycles of long, deep breathing. At first use
only your mouth, and then switch to using only your
nose. You will likely begin to feel anxiety building in the
chest when inhaling through your mouth, especially
around the heart. In contrast, you may notice a sense of
relaxation spreading through your body when you inhale
through the nose.

Inhaling through the nose is the first step in optimizing control
of your own body. In a stressful situation, this breathing method
alone can be used to calm your mind and prepare yourself to
perform an important task. The nose also performs important
filtration and temperature regulation of incoming air.

Try the same type of comparison with your exhalation. You will
begin to notice that exhaling through your mouth allows a
more comfortable and relaxing expulsion of air. Exhaling
through your nose tends to increase anxiety and create a feeling
that you can't exhale quickly or fully enough.

43

Even casual experimentation with inhaling through the nose
and exhaling through the mouth will probably convince you of
the naturalness of this method. This principle applies at all
times during training of Systema Breathing, and also during any
stressful life situation. Of course, we all know there are social
situations in daily life when exhaling through the mouth may
not be entirely appropriate. At those times, remember some
other useful ideas taught by Vladimir and Mikhail: Be flexible.
Don't be fanatical. Act normal!

2. Leading

The Principle of Breath Leading : Most of the breathing exercises
taught in this book are performed in combination with some
physical activity. Respiration and physical activity are a unified
process. However, when performing a physical action, the
breathing is the more important component.

Systema Breathing teaches us to begin any exercise motion or
cycle with a breath action (inhalation or exhalation) - before
the physical motion starts. Only when your breath action has
begun should the physical movement "tag along". There
should be a very brief lag time between the breath action and
the physical motion. Use your breath to pull or push all
physical motions.

Think of how the engine of a train works. Most locomotive
engines pull with a "sliding coupler". This is a special linking
device between train cars that allows the engine to begin its own
movement, and then to gradually begin to pull the next wagon,
which follows along naturally. Eventually, every wagon in the
train begins to move, each with a slight lag-time relative to its
predecessor. Finally, thousands of tons of steel (the entire train)
stream smoothly along. In the same way, breathing is the engine
that has to exert a leading pull on your body's physical work.

The Principle of Breath Leading reminds us that breathing has
the priority in all physical work and in all exercises of the

44

Systema Breathing. We are not trying to build up our muscles
for show. Full and free breathing, as emphasized in the other
Principles, is choked off by unconscious or unwanted tension or
stress in the body. To breathe right, we must relax. Start any
activity with relaxed breathing.

3. Sufficiency

The Principle of Intake Sufficiency: A person attempting to breathe
fully and deeply usually inhales as much air as possible. That's
natural, but it's a mistake! Forceful over-inhalation causes
instant tension in the neck and collarbone area. That pressure,
in turn, cramps the breathing. Your body can become
completely locked-up and obstructed by this practice. Over
time, you end up with inadequate oxygen, inefficiently utilized.

Therefore, you should not try to inhale as much air as you can
hold. Instead, you should only inhale as much air as necessary
for the work you are engaged in, just as much air as your body
needs at a particular time. Try to be sensitive to what your body
is really asking for. Take just the necessary amount of air, and
smoothly pass it through all parts of your body. That will keep
you relaxed and gradually make your breathing full and
appropriate to your task or situation. But you cannot do this if
you cut your inhalation and exhalation short either.

In the natural breathing of Systema, we remain relaxed. So,
without pressure in your neck and collarbones, and without any
forcing, you should allow your body to inhale just as much as it
wants. As you inhale, relax your body. At the same time, try to
feel that the inhaled air is softly and smoothly flowing
throughout your entire body. The breath will naturally flow to
the softer, more relaxed parts of the body. It will avoid all
tension and harder areas. After a natural pause, when you
exhale, the air should softly and smoothly exit from all parts of
your body, without any extreme force or stress.

45

— Try-lt-Now!

1 . Take a very full breath - feel how this tends to over-inflate the
top part of the lungs, and how this tenses your neck, shoulder,
and chest muscles. Exhale.

2. Now take in just as much air as you need right now - notice it
will not feel as full, but the inhalation is deep and quiet.

Exhale again.

3. Now allow the next breath to follow, in the same quiet and
relaxed manner. If you did the 2" d “just enough” inhale
properly, you will naturally inhale just a bit more air because
your upper body muscles will be relaxed, thus effortlessly
permitting a naturally enhanced intake capacity.

If you breathe this way, your body starts to relax. This causes
your body to rid itself of chronic tensions. You will also find
yourself becoming more aware of tension that you might never
have consciously noticed. Your breathing actions will naturally
deepen and lengthen. That leads to a natural increase in the
amount of inhaled air. When that natural increase begins for
you, allow it fully. This gradual expansion of your breath
capacity is very different from forceful over-inhalation. As your
capacity begins to expand naturally, don't suppress or obstruct
your breathing either!

4. Continuity

The Principle of Breath Continuity: Your breath must never be
stopped, interrupted, or suppressed. Inhale and exhale
continuously. Don't hold your breath or stop it, unless you
have a special training purpose (as discussed in the following
chapter).

To understand the point, consider some real-life situations when
stopping and suppression of breathing often occur. It might be
a scare connected with an unexpected sound ("BOO!"), or an
abrupt movement, or you stumbling. Also, notice your
breathing when you have to concentrate on something, like

46

inserting a thread into a needle, or keying in a phone number,
or pouring from a teapot - are you blocking your own breathing
then?

Pay attention to any cramped, painful, or tired part of your
body. Figure out whether you are really breathing freely through
each part. Sometimes you can feel tension that is blocking your
breath flow. Once you begin practicing the Systema Breathing
exercises, you will notice more and more of your breath
stoppages and you will learn how to immediately restore
continuity. Learning to push your breathing through any area
where it is blocked or interrupted is a key skill in Systema
Breathing. With practice, you should be able to feel the
continuous flow of oxygen and the energy it carries!

5. Pendulum

The Principle of the Pendulum: A pendulum moves in a simple
continuous cycle, extending and retreating, back and forth.
Breathing is analogous to this kind of cyclic motion. Think of
the extreme end of one swing of the pendulum. It seems to
pause for a microsecond as it reaches fullest extension. In
breathing, we should pay attention to the very end of each
inhale or exhale action. Just before an inhale or exhale action
reaches its natural completion, just prior to the natural pause
before the start of the next action, is an important time. The
very end of an inhale action is when the greatest flow of oxygen
and energy permeates the body tissues.

The Pendulum Principle of the Systema Breathing teaches that
breathing should be smooth and steady. Do not begin to exhale
before you complete your inhalation, and vice versa.

This exercise helps us "get the feel" for the change-over point.
We learn from experience that prolonging the final steps of
inhalation and exhalation can be done naturally, without any
forcing. If the final steps of inhalation and exhalation are

47

missing, or cut short, or sped up, your breathing won't be
smooth.

Imagine a pendulum that hits a barrier before reaching the
natural end of its swing. After such an impact, it will be forced
to change its direction abruptly. That is an example of forced
change. But if the pendulum is moving freely, with no
obstruction, then after reaching the end of its momentum in
one direction, it smoothly changes its motion back towards the
other side. The position of the pendulum at its extreme is like
the natural breath pause (not forced stoppage) that lies between
inhalation and exhalation.

— Try-lt-Now!

1. From any relaxed pose (sitting or standing normally), stay
relaxed and inhale a comfortable amount of air.

2. When you feel that the inhalation reaches its natural
completion, very gently prolong the inhalation just a bit, in a
comfortable way, without noticeable pressure.

3. When you feel that prolongation would introduce tension,
allow the cycle to reverse itself naturally by beginning the
exhalation.

4. At the bottom of the exhale, sense the natural pause before
continuing at a normal rhythm.

6. Independence

The Principle of Breath Independence: Your physical actions should
not be invariably linked to any single phase of your breathing
(inhalation, exhalation, or pausing). You should not form a
training habit of always connecting inhalation or exhalation to
any particular activity.

For example, imagine that you are in a fight and need to punch.
It could happen at a moment of your natural inhalation. But if
your prior training has created a strong habit of punching only
on exhalation, you may be delayed or confused in your

48

response, or you'll simply fail to execute a strong punch.
Habitual dependencies like that can lead to interruption of
breathing; stoppage of breath; hesitation in movement; loss of
energy; loss of balance; and other harmful results.

To avoid these harmful habits and make your breathing truly
independent of your actions, you should perform breathing
exercises with frequent changes of breathing phase. For example, if
you are doing pushups (introduced in Chapter 5) by lowering
your body on inhalation, and raising your body on exhalation,
you should perform the same number of pushups with the
breathing phases reversed (lowering your body upon exhalation
and raising it upon inhalation). Watch for the many good exercises
to develop Breath Independence that are presented in later chapters.

7. No Tension

The Principle ofNon-Tension: As explained above, all exercises
described in this chapter are for controlling breath, relaxing the
body, strengthening the tendons and ligaments and very
importantly, strengthening your psyche. Your muscles should be
only minimally involved. That means your body needs to be
relaxed at all times, even while performing the hardest work
(such as raising yourself in a pushup). Especially in the
beginning, you will need to check your own relaxation. If your
muscles are over-involved, or if you are unconsciously tensing
the muscles uninvolved in this particular exercise, you will tire
very quickly. Relaxation lets us practice long enough to begin
the serious breath work. The Principle of Non-Tension will be
explained and exemplified extensively in the following chapters.

Some Extras

The Seven Principles above are the heart and soul of Svstema
Breathing . In addition to those, there are some other training
ideas and general good advice that will apply to most of the
practice methods. These will be introduced throughout the
book, wherever they apply. For now, here are a couple of extra
training ideas that supplement the Seven Principles.

49

Audible Breathing

A good way to understand the Principle of Breath Continuity is to
feel your respiration with "audible breathing". In Audible
Breathing, you make soft sounds as you inhale and exhale. This
helps you pay closer attention to your breathing. Audible
breathing also makes it easier to break through breath blockage
in suppressed, painful, and stressed areas.

Audible Breathing is not a matter of making loud, violent
noises. It does not involve shouting from the throat. Very loud
breathing can become overly forceful, which causes dizziness,
tension and other unpleasant feelings. Audible breathing should
sound (and feel) like a person who is gently trying to ease some
pain, or relieve fatigue, in any part of the body. It is similar to
the sounds you make instinctively when you are lifting
something heavy, or when sitting down after hard work - these
are natural relaxation responses of your breath, voice and body.

As you begin your practice of audible breathing, it will be
noticeable to anybody standing near you (when you practice).
But, over time, as you gain greater mastery, your breath will get
calmer and calmer. Gradually, the sound will naturally become
softer and softer, until bystanders can't hear your breath any
longer. Then you will have really achieved something!

A Special Principle

Now I'll introduce one final special "Principle"- Enjoy! By that
Mikhail means, don't be fanatical. Smile as you probe your own
limitations. And be happy as you notice your expanding powers.
Joy comes from doing the right things in life. To do right things
for others, you need to be a healthy, strong and humble
individual. Becoming your best self requires mastery of breath.
Just remember to have some fun along the way.

50

Chapter Four

The Fundamental Practice of Relaxed Breathing

"And the Lordformed man of the dust of the ground, and breathed into
his nostrils the breath of life" - Genesis 2.7

Now let's get to work with a simple method which embodies all
the seven Principles of Systema Breathing. Until you become
very advanced (and probably even after that), you should always
begin any practice session with the Fundamental Practice of
Relaxed Breathing. You may also wish to begin your day with
the Fundamental Practice, just after you awake each morning.
That way, you'll be continually imprinting the principles of
breathing into your body and psyche without any distractions
of motion or exercise, and you'll never drift far from a correct
approach to breath work. The primary goal of the Fundamental
Practice of Relaxed Breathing is to learn to breathe continuously
and to be aware of our bodies as we do so.

As I describe the work. I'll remind you of how to apply the
fundamental Principles of the Systema Breathing. These Seven
Principles will apply to all the exercises presented in this book.

Natural Position

Standing upright is an excellent posture for the Fundamental
Practice, but sitting or lying down are also acceptable positions.

51

— Natural Body Position

Postural requirements for the standing practice are as follows

• Relaxed body - no tension at all

• Straight spine, level head

• Shoulders comfortably back and down

• Feet apart, about shoulder width

• Legs very slightly bent, but without tension

• Hands may hang down naturally at sides, or be placed on hips

When you stand in this way, we can say that you are keeping
proper form, but what it really means is that you are in your
normal and natural body position. This upright posture is very
strong, and provides the perfect anatomical configuration for
balanced movement in any direction, for martial arts, sports,
and function in daily life. The natural position has a very close
connection to correct breathing. The upright, balanced posture
needs to be maintained by breathing alone, not by strength.
Using deliberate muscular strength to uphold yourself you
would not be relaxed.

When you are either over-tensed or unbalanced, or bent in any
subtle way, or if your breathing becomes discontinuous, your
natural position will break - that is, some sort of body bending,
folding, or misalignment will occur - and then you can be
easily manipulated by your partner. If, however, you continue
to breathe calmly and steadily, in accordance with the principles
that we'll introduce in this chapter, you will find yourself easily
maintaining both strong natural position and an easy relaxation.

The requirement for relaxation applies particularly to your
shoulder area - try to be aware of any residual tension there
(which may cramp your breathing).

Begin all fundamental breathing practices by exhaling all
residual air. Then, proceed to inhale fully and deeply. A full.

deep breath will involve no strain or excessive fullness - rather,
it will feel "just right" and as though the air has thoroughly
permeated your entire body (Principle of Intake Sufficiency -pg. 45).
As you inhale, be aware of how your breath may be "stuck" in a
particular area of your body that is tense, tired, or ill.

For example, if your neck and shoulders are chronically tight,
you may be able to feel or observe within yourself that the
breath is not flowing freely through that area (Principle of
Non-Tension - pg. 49).

— Try-lt-Now!

Your natural position can be tested by a partner, who
presses firmly in two opposite directions along your
body’s center line, or on two opposing sides of your
body (shown in Figure 4-a). You try to maintain your
natural standing position without tensing or bending.

1. For example, your partner might place one palm on
the back of your head and another palm on your chest
or abdomen, then press to see if you deform yourself
in response.

2. Or, he might place one palm at the small of your back,
and another on your forehead, then press firmly.

3. Or he might push from your sides, one palm pushing
at your upper arm, while pushing with the other palm
on your hip at the other side.

Try to stay relaxed and use your breathing to keep your
shape during this drill!

As you inhale, softly gathering the air with your nose, be
sensitive and attentive to the air's qualities. Also, inhale with
every body part, so that you feel you are absorbing air from all
over your body, not just your nose alone. As you begin to fill
up, feel the air permeate the body, beyond the airway chambers

53

of the nose, trachea, and lungs, and into all the deepest parts of
the body. When you have practiced this way for some time, you
will begin to truly feel that breathing is a deep physiological
process rather than purely mechanical. This means that
inhalation does not end at the lungs, and exhalation does not
begin from the lungs.

Now, pause briefly as you terminate the inhale phase. Try to be
aware of the natural cessation of "in-flow" as your body gets "just
enough" air, and prepares for the next phase. Don't force, don't
over-extend, and don't cut short (Principle of the Pendulum -pg. 47;
Principle of Continuity - pg46 ). This natural pause is not a "hold."

As you exhale, remember again that breathing is physiological,
not mechanical. For now, you can understand that as a feeling
of air leaving through the pores of the whole body, not just

54

through the mouth. In later chapters, we will describe more
complex variations of the outward breath phase that will greatly
deepen your understanding and power, but for now just learn to
feel the whole body exhaling smoothly.

How many times should you repeat the breath cycle?

Continue until you feel relaxed and your breathing is calm and
even. You will begin to be aware of areas of breath blockage,
which generally is a signal of tension, disease, pain, chronic
injury, or fatigue. Just becoming aware of these "dead zones" is
a big step toward restoring them to vitality.

As you inhale with our concept of "just enough" air (Principle of
Intake Sufficiency -pg. 45), you will find yourself relaxing. As you
relax (Principle of Non-Tension - pg. 49), your body loosens, and on
the subsequent phases, you will find yourself inhaling more air,
as a completely natural outcome of this practice. As this
loosening unfolds, do not hold back, simply let your body take
in the just the right amount of air for its present condition at
each moment. As you learn to trust the process, with practice
you will see that your body has its own intelligence. That means
that once you have set the correct process in motion (Principle of
the Pendulum - pg. 47), you do not need to "interfere" with it in
any way!

Starting Your Day

Your first use of the Fundamental Practice of Relaxed Breathing
can be to start your day right. When we sleep, our vital signs
(heart rate, blood pressure, respiration, and most other internal
autonomic processes) slow quite a lot. If you leap out of bed
immediately after opening your eyes each morning, you may stress
your system unduly by presenting a sudden adaptive challenge, or
shock, to the body. You are requiring it to move and function
instantaneously. The body's efforts to adapt to the sudden
demands of these "cold starts" can, over many years, have adverse
health effects. People who suffer from any chronic health
condition, such as high blood pressure or heart disease, need to be
especially careful about this transition from rest to activity.

55

A better way to begin the day is with a breath-based warm-up
routine. Again, the Seven Principles are the foundation for all
the work described here.

After you first open your eyes in the morning, remain in your
bed or sleeping place, reclining in a straight, natural posture, on
your back, arms extended along your sides (Figure 4-b). This
lying posture can also be used for regular breath practice at any
time of day.

Inhale sufficiently (Principle of Sufficiency - pg. 45); pause and hold
the air in; then exhale, with all three phases of about equal
duration. Repeat this a few times. Then, with your next
inhalation, begin a wave-like tensing of every muscle in your
body, beginning with your toes and feet, and extending the
tension so that its maximum extension reaches your head and
face. This tension does not have to be excessive (don't lock up
your breathing), but you should be able to feel distinctly the
muscular tension gradually moving up through each body part.
Time your "wave" of tension so that its maximal extension
reaches your head just as your "sufficient" inhale completes.
Hold briefly and try to feel your pulse, throughout your body.

While holding your breath, be sensitive to the sensation of your
own pulse. Your pulse originates from your heart's pumping of
blood, but with practice your sensitivity will increase until you
can feel a pulse in almost any body region. This sensitivity is
the foundation of mastering your own autonomic processes.
Russian monks and other holy persons have demonstrated this
kind of self-mastery throughout history. In addition, this

56

practice can increase your powers of psychological and spiritual
observation. That increased awareness will be highly beneficial
to yourself and others.

Then, begin to release the tension, again as a wave, but now
reversing direction, sweeping down from the head and relaxing
every body part in sequence down to your feet. This
coordination of breathing cycles with a "wave" of alternating
tension and relaxation is a typical feature of Systema Breathing.

Though the exercise involves muscular tension at certain
moments, it is actually the prime vehicle for teaching you the
Principle of Non-Tension (Pg. 49). That's because you can't control
what you can't feel! If you don't understand your tension
thoroughly, and don't feel it when it arises, you can't control
and develop a relaxation response. For the "warm-up" transition
to upright, wakeful activity, it is sufficient to repeat this tension-
relaxation cycle, tied to your inhale-exhale cycle, a few times
before rising. You do this short morning routine until you feel
toned and energized. This may vary based on how you feel that
day, and based on your experience.

You can also work in the opposite mode - relax as you inhale,
tense yourself as you exhale. Or, you can tense as you inhale,
and maintain the tension while you exhale, for one or two
cycles. These variations can help you to master the Principle of
Independence! (Pg. 48)

For a nice finishing touch to this morning routine, after you
have completed a few tension-relaxation cycles as described
above, inhale once more, just sufficiently, and then hold your
breath for as long as possible. We use breath holds as a special
kind of training. In daily life, we constantly and repeatedly hold
our breath unconsciously, which is generally harmful to the
body and psyche, and blocks our physical work as well.

However, it is a common unconscious habit. By holding our
breath in training, we become familiar with the feeling of

57

blocked breath, and this awareness is the first step to achieving
conscious control over holding our breath. This holding work
actually develops your understanding and control of the
Principle of Continuity! (Pg. 46)

The practice of holding our breath also conditions our brain,
heart and Nervous System to prevent the "panic" reaction
that naturally accompanies prolonged holds. By resisting that
panic, we develop our physical capacity for endurance and we
strengthen our psyche to achieve difficult goals. Mastering this
will help us to weather any kind of difficulty life may place
before us.

So, when you train and feel the internal need and pressure to
release your breath, struggle with yourself a little - extend the
hold just a bit beyond where you would normally be
comfortable. For these moments, as a panic reaction mounts, I
have been told that both Vladimir and Mikhail pray to God.
"Lord have mercy" is the simple and true prayer sufficient to
cut you off from your earthly attachments and thus reduce fear.
Try to remain calm, humble and controlled in your mind, even
while struggling with this work.

The upcoming chapters of this book will introduce about a
dozen specific breath methods or patterns. I'll also describe
about a half dozen basic physical exercises. The most amazing
feature of Systema Breathing is that pretty much any of the
breath patterns can be applied to any of the basic physical
exercises! There are hundreds of different ways and
combinations for doing the most basic breath work.

However, even that smorgasbord is only a hint at the full
richness of Systema Breathing. There are additional levels and
even more advanced training possibilities. Everything begins
with mastery of yourself, which can be accomplished through
working on the methods and exercises presented in the
upcoming chapters.

58

Chapter Five

The Core Work: Part 1

"In Systema Breathing, the body, mind and soul must all be present,
functioning and connected. A lack in any one part greatly weakens the
whole. " - Mikhail Ryabko

The exercises described in this chapter, and the next, form the
core of Systema Breathing. The four primary tools are pushups,
squats, leg raises, and situps. This small group of simple
exercises works on the three major muscle groups of the upper
body, mid-section, and legs. They promote overall physical
health and normalize your blood pressure and other body
processes. This chapter introduces pushups and squats. The
following chapter covers leg raises and situps.

You may think these are merely standard high school
calisthenics. In Systema Breathing, they are far more. These
exercises not only develop your breathing but, most
importantly, connect breathing to physical activity. They form
the link between breath principles and the physical and
psychological challenges of real life. The exercises go beyond the
physical, as they challenge you to overcome weakness and self-
pity. By performing the work outlined here, you learn to
conquer yourself.

59

In addition to the first exercises, the first set of breath patterns and
methods are also presented here. A key feature of Systema
Breathing is that the breathing patterns and counting styles can be
applied to any kind of physical work - not only to the exercises of
this chapter, or this book. While working on these exercises, always
keep in mind the Principles of Systema Breathing (Chapter 3).

Basic Physiology

Cords or bands of connective tissue that bind a muscle to a bone
and transmit muscular force are called tendons, and the ones that
connect two bones in a joint or support your internal organs in
place are called ligaments. Your tendons and ligaments have to be
more resilient and tenacious than muscles. Though most physical
regimens work for muscle development, the physical part of
Systema Breathing is mainly concerned with strengthening tendons
and ligaments. Your muscles will tire quickly under stress. But if
you condition your tendons and ligaments, you can keep working
long past the point of maximum muscle fatigue.

r— Listen-UP!

Endurance, longevity, and rejuvenating power lie within
the tendons.

Pushups: Your Breath Pushes You

A pushup is any action of raising the entire length of your straight
body from the floor primarily with arm motions. There are many
variations, but the following fundamental points apply to almost
any kind of proper pushup. The top line of your body is straight so
that it would align to a wooden pole laid length-wise from your legs
to the back of your head. Do not let your mid-section sag or hump,
do not raise or lower your head, and do not let your knees sag.
Support yourself with your hands, using either flat palms or fists. If
you use fists, rest your weight on the whole surface of the knuckles
and do not let your wrists bend inward or outward under pressure.

You may have your feet together, resting on the balls of the feet, or
for a greater challenge you can cross your legs at the ankles, resting
on the ball of one foot only.

60

— Pushup Posture Basics

Body: Absolutely straight
Hands: Fists, or flat palms
Feet: Together, or crossed at ankles

Lower yourself evenly, stopping just before your chest touches
the floor. Rise uniformly and evenly, your whole body raising as
a single unit, led by your breath action.

While performing pushups, be sure to keep your face, neck, and
shoulder muscles relaxed throughout the movement.

The Basic Full Breath Pattern

There are many ways to coordinate your breath with the
pushup. Normally, you'd begin by exhaling the residual air

61

completely in the start (raised) position (Figure 5-a), without
moving. Then, the simplest breath pattern would be to inhale as
you lower yourself, pause slightly at the bottom (Figure 5-b),
then exhale as you rise. Remember to start the breath action
(inhale or exhale) just a bit ahead of the physical motion,
according to the Principle of Leading. You may also reverse it:
exhale as you lower, and inhale as you rise.

The Halfway-Change Breath Pattern

You can change your breath halfway through an action. For
pushups, you can begin in the raised position, and first exhale
the residual air without movement. Then, begin to inhale just
before you start to smoothly and slowly lower yourself
(remembering the Principle of Leading). Continue to inhale
smoothly until you are about halfway down. Then, calmly
switch over to the exhale, while continuing to lower yourself
smoothly, without any pause in your lowering motion. The
exhale finishes just as you reach the fully lowered position.

Begin your next inhale just before starting to rise, and finish the
inhale as you reach the halfway point. Again, switch over to
your exhale for the top half of the rise, back to the starting
position, where your exhale finishes. Repeat for as many
pushups as you can perform. The trick here is to maintain
smooth, even, and continuous motion through the midway
change of breath pattern (when you're halfway up or halfway
down). Don't pause or change your speed in any way. You can
also invert the pattern by beginning to lower with an exhale,
switching to an inhale at midpoint, then symmetrically exhale
and inhale on the rise.

Determination

Systema Breathing differs from other breath training systems,
which try to make training comfortable. Flere, you'll be
confronted with reality-based physical and psychological
challenges from the beginning. Your mind will initially tend to
focus on the physical difficulty of the work.

62

Treat all the work described in this book as breathing exercises,
rather than as physical or mechanical work. This will help your
mind. You won't understand the miracle of breath until you
push through your own limits.

r- Listen-UP!

Real progress comes with a psychological breakthrough -
you learn to use your breath to mediate all physical effort.

In doing the exercises presented here and in the Core Work II
(Chapter 6), you may come to a point of feeling very weak and
shaky, and completely unable to continue. At these times, you
should inhale through your nose, pulling the pain and fatigue
out of your muscles and exhale it out of your mouth. You can
also "grab" the pain and fatigue from your muscles with
inhalation, and exhale it back out through the muscles. These
inhales and exhales are done forcefully. The more discomfort
you feel, the more intensely you need to breathe. This is
described in more detail as "Burst Breathing" below.

i— Listen-UP!

Your breath’s miracle power will be found only at your
extreme limits.

Simply changing your breathing pattern can also help to
overcome extreme fatigue. You will be able to keep your
exercise going with the new pattern. This book offers many
variations, so switch among them continuously, and you'll find
a hidden reserve of new strength. This hidden reserve is tapped
spontaneously in extreme situations by athletes, soldiers, and
rescue workers. It is sometimes called the "Second Wind".
Systema Breathing trains you to consciously control and extend
that hidden power.

Stretch-your-Breath

In the Stretch-your-Breath Pattern, you align a single extended
breath action to a single movement. Take a count of one to lower

63

yourself all the way down, with a single smooth inhale and
count 1 again for the rise with your exhale. As a variation,
reverse and exhale for the count of one as you lower, then
inhale for the count of one as you rise.

Next, count 1, 2 as you lower yourself smoothly (inhaling), and
1, 2 again as you rise (exhaling). Continue with a count of 1, 2,
3 as you lower, and 1, 2, 3 as you rise. Continue extending the
count as long you can. You should follow the Principle of
Symmetry in this training, so that after you reach your longest
count sequence (for example, you might peak at 1, 2, 3, 4, 5, 6,
7 for the lowering action, and the same 7-count again for the
rise). Then, you should reverse all the way back down: start by
counting to 6 while lowering, 6 while rising, then 5 down and 5
up, 4 down and 4 up, etc., to finish with a single count of 1 for
your final lower and 1 for your final rise. The important thing
with stretched breath patterns is to make the physical motions
slow and smooth, as one continuous movement, regardless of
the counting stage, so that the longer and longer breath times
coordinate perfectly with longer and longer physical actions
(raising and lowering yourself).

j— Listen-UP!

When inhaling in the Stretch-Counted pattern, don’t get
greedy! Review the discussion of the Principle of Sufficiency
(Chapter 3) for crucial points concerning how much to
inhale on each movement.

The table below shows a possible Stretched Breath progression.
Of course, it can be varied - for example, you could lower
yourself on an exhale breath, instead of on an inhale as shown
in the table. Or, you could go higher or lower than 7 as your
longest count. It usually feels best to keep a kind of symmetry
in your progression for this training. You should reverse
downward from the peak (7 in the table), back through counts
of 6, 5, 4, 3, 2, ending at 1 just as you began.

64

BREATH

ACTION

COUNT

Inhale

Lower

1

Exhale

Rise

1

Inhale

Lower

1 2

Exhale

Rise

1 2

Inhale

Lower

1234567

Exhale

Rise

1234567

Inhale

Lower

1 2

Exhale

Rise

1 2

Inhale

Lower

1

Exhale

Rise

1

Stretching your Breath - example pattern

Relaxation

As explained, with the Principle of Non-Tension, your muscles are
not the target of this work. They should be only minimally
involved. That means your body should be relaxed at all times.
Remember that breath is our power source, and only a body
free of excess tension allows for sufficiently deep breath.

65

— Try-lt-Now!

To check your relaxation in pushup position, try doing a

few test pushups

1. At first, don’t use the normal horizontal pushup
position, on the floor. Try just a few with your hands
resting on top of a low wall, a bench, or other low
support. This places less demand on your upper
body strength and helps you to feel your own degree
of relaxation. Do a few pushups this way, with your
body at 45-degree angle to the floor.

2. Try to relax your arms and shoulders to the greatest
possible degree, while still accomplishing the work.
That’s the feeling of muscular relaxation that you
should maintain while practicing all the exercises
described in the book.

Even when doing pushups or the other hard work presented in
these chapters, stay as relaxed as possible. In the beginning, you
will need to check your own relaxation. Later, correct breathing
itself will keep your body relaxed.

There's an important point that I'll mention now, for pushups,
but I'll remind you in later sections as well, because it applies to
all exercises.

|— Listen-UP!

You should always be breathing correctly - before, during
and after the exercise.

You don't suddenly "turn on" correct breathing when you
assume your perfect starting pushup position, and "turn it off"
when you finish the final pushup of your session. Since
pushups are a kind of floor work, remember your breathing
even as you prepare to lower yourself to the floor, before you

66

even attempt your first pushup. Breathe naturally, amply, with
awareness, in through the nose and out through the mouth as
you lower yourself before you start working. Then, after the
final pushup, don't just tense up and jump up, forgetting your
breath. Rise calmly and smoothly, with a relaxed body and full
awareness of your natural breath.

Squats: Your Breath Raises You

A squat is lowering your upright body by bending your legs.

— Squat Posture Basics

Body: 3ack straight throughout

Hands: Straight down in back of thighs

Feet: Shoulder width, heels flat, toes facing forward

Your back should remain upright throughout the lowering and
rising motions, with your head and neck straight. Your hands
should remain relaxed at your sides. Your feet are positioned
facing forward about shoulder width apart, and your entire
foot, including the heel, remains flat on the floor throughout
the motion.

r— Listen-UP!

There may be a tendency to lean your upper body
forward as you lower. Resist this tendency, and squat less
deeply at first if necessary to maintain an upright back.
Over time, you’ll naturally learn to relax your hips to
prevent this fault.

As with pushups, the Principle of Leading applies, so always let your
breath action (inhale or exhale) begin just a little ahead of your
physical motion (lower or rise). All the breath patterns introduced
above for pushups can also be applied to squats. Proceed with the
Basic Patterns, the Halfway-change Patterns, and the Stretch-your-
Breath Patterns with squats as well as pushups. There are many
additional patterns that can be used with Squats or any of the
other exercises, which will be introduced in later chapters.

67

Figure 5-e: Squat, lowered position

k

68

Slow Motion

Here is a typically "fun" Systema Breathing practice! You can do
just one squat (a single lowering followed by a single rise), but
make it a little tough on yourself - do it super slowly! This can
be controlled by a slow self-count or a timer. If you self-count, a
good target is 20. Count from 1 and slowly begin to lower
yourself... 2, 3, 4, 5, 6, 7, 8, 9, 10 - now you should be halfway
down, don't pause - just keep lowering yourself slowly and
smoothly ... 11, 12, 13, 14, 15, 16, 17, 18, 19, 20 - now you
should be entirely down. In rising after a brief pause, follow the
same principles. Begin again with 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 -
you should be halfway up now - 11, 12, 13, 14, 15, 16, 17, 18,

19, 20 - now you are standing all the way up again!

The key idea is to practice continuous motion - don't move in
jerks, steps or increments. This work trains and refines your
body sense and timing awareness. You want to reach the lowest
point very naturally just as your smooth and slow count hits 20,
with no rushing or stalling. It can be useful to have another
person count for you. Try to conform your motions to his or
her count. Maintain your smooth, even body motion
throughout the count. Try this with a single squat as well. In
order to do the slow motion exercises properly - this is what
you need to learn:

Burst Breathing

The single squat to a count of 20 takes time to accomplish (with
the Slow Motion breath pattern), and is quite strenuous. Burst
Breathing is a perfect tool to handle this strain. If you begin to
feel very tired, continue to breathe! You will have to perform
many breath cycles during the slow lowering and rise. You
should breathe using short, sharp impulses -

INHALE very shortly and sharply through your nose! Grab the
pain and fatigue out of your muscles.

EXHALE very shortly and sharply through your mouth! Expel
the pain and fatigue.

69

It sounds and feels like a rapid series of short puffs. Do this as
fast as you need to, for overcoming your fatigue. The more pain
and exhaustion you feel, the more intensely you need to
breathe through it. Try this with a single v-e-r-y slow squat, or
with a s-l-o-w version of any of the other exercises.

r— Listen-UP!

Psychologically, the slow work is probably the most
challenging element of Systema Breathing. You are
fighting yourself.

In fact, you have a perfect opportunity to fight your weaknesses,
but "you" are still the ultimate winner of the contest, as long as
you keep trying to learn from every experience. It is in working
with these really difficult patterns, such as slow work, that the
phrase "Don't feel sorry for yourself" is often heard in Russian
Systema training. Hints for understanding the deepest meaning
of this phrase are scattered throughout this book, and you may
need multiple readings to understand it all. For now, if you are
having trouble with the "slow work" on pushups, please review
all of Chapter 4 (introducing the Fundamental Practice of
Relaxed Breathing). Chapter 4 contains the purest essence of
the Russian Systema, and has important hints on how to
"overcome yourself".

Wall Squats

Begin with your back to the wall, feet shoulder-width apart and
toes facing forward. Press your head, back, and legs smoothly to
the wall surface. Then lower yourself in the basic squat position
(as described and illustrated above) while trying to maintain
contact with the wall (your head, back, buttocks). Make sure
your heels are in contact with the wall and do not let your heels
rise off the floor. As you lower, you can apply any of the breath
patterns discussed previously. Basic breath patterns (as described
above) are a good way to get familiar with wall squats. Exhale
the residual air completely, then inhale as you lower, pause
briefly, then exhale as you rise.

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In another version, begin with your face to the wall as shown in
Figure 5-f . Turn your head to one side and press your head,
neck, shoulders, abdomen, hips, and legs as flush to the wall as
you can. As you lower, try to maintain the contact as closely as
possible. Your buttocks may tend to stick out, but try to
minimize this as much as possible.

In yet another flavor, the side version, you press the entire right
side of your body, with your right arm raised, to the wall -
including back of the shoulder, arm, hip, and leg. Keep your
feet about shoulder width apart, and straight (Figure 5-g). As
you lower, keep the contact with the wall while maintaining a
straight back. Keep your heels on the floor all the time. You
must also keep your buttocks tucked in, not protruding. Repeat
the same movement with your left side against the wall.

After you've worked a bit with the basic squat motions, try the
other breath patterns already introduced for pushups. That's the
beauty of the Systema Breathing - all the breath patterns are
intended to work with any of the exercises.

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Figure 5-g: Wall squat, side version, lowered position

r— Listen-UP!

All the breathing patterns introduced so far, including
those for pushups, can be applied to any of the wall
squat positions!

Bundled Breath Pattern

In the Bundled Breath Pattern, a single breath action covers or
bundles together multiple movements. It can be applied to any
of the exercises (pushups, squats, etc). Start with a single squat.
Begin to inhale and squat all the way down. Then continue this
inhale and rise. In other words, your single inhale has extended
throughout the complete squat. Then, do another squat, this
time stretching your exhale to cover both the lowering and the
rising. Don't rush the physical motions! Just align a single, long,
and calm breath action (inhale or exhale) with the complete
squat cycle (lowering, raising).

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When you can do this calmly and smoothly, try doing two full
squats (lower/raise once; lower/raise again), but all
accomplished on a single, extended inhale breath action! Then,
do two complete squats with a single, long smooth exhale. See
how far you can go with this, how many good, precisely
executed squats you can do on a single breath action. Maybe
three, maybe more?

The table below shows a starting set, up to three complete squats
per each breath action. The "Pause / Hold" means that you can
optionally do a complete squat while holding your breath. More
will be explained about breath holds as an exercise element in
Chapter 6. It is fine to do the sets without the "Pause / Hold"
phase between the "Inhale" and "Exhale" phases.

BREATH PHASE

NUMBER OF
COMPLETE SQUATS

Single Inhale

(LOWER, RAISE)

1

Pause / Hold

1

Single Exhale

1

Single Inhale

1,2

Pause / Hold

1,2

Single Exhale

1,2

Single Inhale

1,2,3

Pause / Hold

1,2,3

Single Exhale

1,2,3

Buddy Work

With many of the Systema Breathing Exercises, you can work with
a partner to achieve greater sensitivity and have more fun. Pushups
and squats lend themselves particularly well to partner work.

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Partner Synchrony & Mirroring

A feeling of fellowship pervades Russia's traditional culture.

That sense of community is reflected all the way into Systema
Breathing. Even though the Core Work so far has been
presented as individual exercises, it can and should be done
with a partner as often as possible. For example, you can do
pushups with a partner by lining up alongside one another. You
can touch arms or shoulders lightly to assure perfect
coordination. For squats, you can work facing, side-to-side, or
back-to-back.

One partner can lead and the other follows, trying to mimic not
only the gross physical movements of the leader, but his
breathing as well. This can be done to a pre-set count such as 5
or 10, or be freely paced by the leader. The job of the passive
partner is to mimic precisely the actions of the leader. The
leader should be creative - he doesn't have to simply lower and
raise himself. The leader can go halfway and then rise, can vary
the speed, can re-position his hands or feet - anything goes!

The trick for the follower is to try to "ape" as many nuances of
the leader as possible, beyond gross posture. Keep the same
rhythm, the same breath pattern, the same posture - even the
same spirit and feeling. Mirroring can be done with any of the
Core Work practices.

[— Listen-UP!

The benefits of working with a partner include:

• Increased endurance - observing somebody else takes
you outside yourself, lessens your self-indulgence and
attention to yourself, so you don’t give up as easily

• Improved observational skills

• Increased ability to respond flexibly to a changing
situation under stress

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A good way to begin is to have your partner do five good
pushups, with breathing (any of the patterns given in this
chapter) while you attempt to replicate both his breath
pattern and his motions. Then, switch so that you are the
controlling partner.

With pushups, this can be done side-by-side (touching) or
head-to-head.

The side-by-side version is particularly fun, as you can place
a tennis ball between your shoulders, for automatic alignment
checking. Make sure that in this case your elbows are
facing back.

For squats, you can do partner work facing one another, or side-
to-side, or back-to-back.

Keep in mind that you are attempting to mirror or copy as
much of your partner's motion as you can - including, most
particularly, being sensitive to his breathing.

Try to remember what's in this chapter, because as you proceed
through the book, new exercises will be introduced, with new
breathing patterns, which can be varied by going back to the
basic breath patterns introduced here.

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Chapter Six

The Core Work: Part 2
Sit-ups: Your Breath Pulls You

Sit-ups are another way to work with the connection between
your body and psyche, mediated via your breath. This
connection becomes no longer a mystery to you, it becomes
more tangible. Yet, you start to open up another mystery - you
begin to understand yourself.

In a sit-up, you lie on the floor, on your back, and then raise
your upper body. The upper body must be raised to ninety
degrees, and sometimes farther.

— Sit-Up Posture Basics

Body: Lie relaxed, flat on your back, head straight
Arms: Arms extended along your sides, straight and relaxed
Legs: Keep legs flat, straight, comfortable with feet on the floor
throughout all movement

The key element in Ryabko-style breathwork sit-ups is that your
upper body rises as a single unit or a single straight piece. Your upper
body should conform to a perfect straight line, from your head to
your waist, in both raising and lowering. No bending! In other
words, during and at finish of the rise phase, your body should be
straight and you'll look like the letter 'L', never the letter 'C'.

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Figure 6-a: Sit-up, midway position

It is particularly important that your (straight) legs do not rise
during your upper body's lift. It may seem difficult to keep your
legs flush to the floor, but if you are truly relaxed, truly
"pulling" with the breath alone, not levering via body
mechanics, you will be amazed - your legs will stay flat and
comfortable as you lift yourself!

Figure 6-b: Sit-up, upright position

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For breathwork, you need not go past the 90-degree upright
position shown in Figure 6-b. If you want to work on stretching,
you can extend past 90 degrees at the end of your rise, to lean
forward along your legs as much as possible. But even when you
are adding the stretching phase, control and align your entire
rise with your breath. That means that even if you extend past
ninety degrees, your rise finishes with your breath action (the
inhale or exhale).

As for breathing, you can use all the patterns introduced so far,
everything from the Core Work, Part 1. For example, rise as you
inhale, lower as you exhale, or try reversing that (Basic Breath
Pattern). Rise halfway as you inhale, continue to rise and finish
with exhale, then inhale as you begin to lower, smoothly switch
to exhale as you get halfway down (Halfway-Change Breath
Pattern). You can also use the Stretched Breath Pattern, Slow
Motion Breath Pattern, and the Long Inhale and Long Exhale,
all from the Core Work, Part 1.

Now let's go through some other creative variations.

Burst Breathing with Static "midway" Positions

You can hold yourself statically in a mid-point position, or
anywhere in the range from highest to lowest position. While
holding still in the position, you can practice the Burst Breathing
(short, sharp breathing as described in Chapter 5, Core Work Part
1). For push ups, squats, leg raises and sit-ups, a good holding
position is the 45 degrees (midway). It is the most difficult point
in the range to hold, as the muscles are in a disadvantageous
position to contract and you have to use tendons. Try to relax as
much as possible and inhale any pain, tension, or fatigue from
the tensed area, and exhale it straight out of your body. This can
be done using the "Burst Breathing" introduced in the Core
Work, Part 1. Keep yourself relaxed. With a bit of experience,
you'll be able to hold for an extended period.

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In holding a pushup, you could also use the midway position or
the fully raised upright position. Your arms could either be out
from your body at 45 degrees, or tucked close.

Leg Lifts: Your Breath Lifts You

Leg lifts require you to lift your straight legs while lying flat on
your back.

— Leg Raise Posture Basics

Body: Flat on your back, head looking straight up

Amis: Extend straight alongside your body

Hands: Can be tucked under your buttocks for support if needed

Your upper body should remain relaxed at all times. Keep your
entire back pressed flat along the floor. Your legs are kept
straight, without any bending, as they rise. Most people can
raise their straight legs to at least a 90-degree angle (straight up)
without too much tension.

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With practice, many people are able to fold their straight legs
entirely back up over their heads and touch the floor behind
with their toes. In the beginning, you may wish to raise to only
90 degrees (legs straight up). You can work gradually toward the
full "heels over head" extension!

|— Listen-UP!

It is very important that you watch the position of your lower
back during the Leg Lifts. If your abdominal muscles are weak,
as your legs are elevated or lowered though the range of zero to
about 45 degrees your lower back will be arching and actually
coming off the floor. In this case, the weight of your legs will be
carried by the ligaments and joints of your lower spine rather
than by your muscles and that may lead to trauma of the lower
spine. Make sure that your lower back is in full and firm contact
with the floor while you go through this challenging range. In
fact, you should have "the ant-crawl-contact" - lower back
pressed against the floor so tightly that not a single ant would
be able to crawl between your lower back and the floor. If you
cannot keep your back tightly pressed to the floor, the easy
solution is to support your pelvis with your hands between your
buttocks and the floor. (In case you still cannot do it properly
you may need a period of some gentle abdominal strengthening
before proceeding with the Sit Ups and Leg Lifts.)

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Leg Raises Offer a Special Breath Capacity Test

Leg raises are especially helpful in understanding some fine
points of Systema Breathing. Try a few leg raises, raising on your
inhale, but cease your leg motion immediately when your
inhale reaches the point of perfect sufficiency. Don't cheat by
allowing your legs' momentum to carry them past your point of
breath fullness. Even if your inhalation is complete but your
have not reached the 90-degree midpoint - stop, lower your legs,
and repeat. Respect the Principle of Sufficiency.

Over time, this introductory practice will teach you sensitivity
to the breath/body coordination, and will slowly tend to
expand your relaxation. Your state of natural fullness will also
increase in capacity. Eventually, you will find that as your
breath reaches a naturally full state, your legs are ending up
farther and farther past the 90-degree midpoint - stopping their
rise just when the stage of natural inhale sufficiency is reached.

Use leg lifts as an aid in learning not to inhale to the point
where you create tension on your internal organs and shoulders.
When you approach that point of tension, you stop - that is all
the air you need. No excess tension, but maximum air intake.

Holding your Breath

The great thing about this work is that you can apply all the
breath patterns introduced in Chapter 5 for pushups and
squats to the leg raises. But we haven't finished trotting out the
variety of patterns in Systema Breathing - not by a long shot.

One interesting training drill is to deliberately hold your breath.
This is not the unconscious holding that we all do when we are
concentrating, or get tense, tired, or overly emotional. Instead,
it's a deliberate method of conditioning our bodies and minds
to overcome adversity - similar to what we introduced in
Chapter 4 for the Fundamental Practice. But now, it's going to
be even more interesting as we perform work while holding.

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For leg raises (or any of the four basic exercises) you can begin
with either a complete and sufficient inhale or exhale. Then
hold your breath and perform 5 to 10 relaxed, even, and
smooth leg raises, while holding your breath. You can also begin
with 5 to 10 leg raises using the Basic Breathing Pattern, or one
of the others, and finish with 5 to 10 repetitions while holding
your breath.

From a superficial viewpoint, holding the breath appears to
contradict the Principle of Continuity. But physiologically, your
respiration never completely stops. The exchange of oxygen for
carbon dioxide, or vice-versa, continues internally. So
physiologically, the hold is just an extension of an ordinary
breath phase (inhale or exhale).

Holding is used in Systema Breathing to train the psyche.

When the breath is held, the organs, including the heart and
brain, begin to experience oxygen starvation. In an untrained
person, this leads to a panic reaction. Even the panic reaction
requires energy to maintain itself, which simply worsens the
oxygen starvation! With systematic training over a prolonged
period, the natural panic reaction can be overcome. On deeper
and deeper levels, the threshold of panic onset will be pushed
further and further away.

The purpose of prolonged breath holds in training is to
condition you not to switch into the panic state in a real
emergency, such as prolonged underwater submersion or when
gas fumes have poisoned the air. In defensive applications, it is
essential to avoid panic reactions when experiencing a sudden
act of violence, such as a hand over the mouth from the back.
With training the panic reaction can be avoided, and the
existing air will be more than sufficient to allow an effective
counterattack. Familiarity with the breath hold condition leads
the body to delay and minimize its panic response. In a real
emergency, the conditioning will allow your body to make more
efficient use of any remaining oxygen to take practical steps for

83

saving yourself or others. The panic reaction may still occur, but
it will be much less intense than in an untrained person,
because the oxygen-deprived state has become a common and
familiar state for your body.

Free Style

We've covered a variety of patterns, structures, and counting
methods. It is often good to throw all that overboard and work
freely to find your own limits. See how strong and disciplined
you are and test yourself by starting a series of infinite pushups
or squats. When you get exhausted, use "Burst Breathing" or
any other change of breath pattern to keep going. Sometimes
even suddenly holding your breath can give you strength to
continue! When you are truly exhausted and feel you cannot
continue, just try to do one more... or three more...

If you approach the work as first and foremost a breathing
exercise, rather than physical conditioning, there ought to be no
limit - just as there is no pre-set limit to how long you can sit
comfortably breathing in an easy chair! When you finish your
work, if you've done the exercises properly, you'll feel a positive
fatigue rather than absolute exhaustion physically and will feel
refreshed mentally.

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Chapter Seven

Hit the Road!

"And thou shalt show them the way wherein they must walk, and the
work that they must do. " - Exodus 18;20

One of the main ideas of Systema Breathing is the idea of
pacing. We want to adapt our breathing to the level of effort
and stress with the ultimate goal of breathing in the same even,
calm, full style both before working, during work, at the peak of
work, when finishing, and when back at rest. Walking and
running practice offers an ideal "laboratory" to work with our
pacing and control. Our goal will be to let our breath pace us as
we walk or run.

Walking

Start your inhale slowly walking in a normal posture, and stay
relaxed. To coordinate breathing, begin with a simple pattern of
1-step per every complete inhale, and 1-step for your complete
exhale. Try to keep a precise alignment of steps with breath
cycles. This might feel a bit robotic at first, but just relax, loosen
up, take natural steps and start enjoying yourself: 1-step-inhale;
1-step-exhale; 1 -step-inhale; 1-step-exhale, ..., etc. Count your
steps as you go.

Then move to 2-steps for inhale (one single, smooth inhale
continuously over 2 steps), followed by 2-steps for exhale

85

(a single, smooth exhale distributed over 2 steps). If your
training area is small, you may wish to walk in a circle for the
work described in this section. After a few circles, move up to 3-
steps per (single, continuous) inhale, 3-steps per exhale. After a
few circles at 3-count, you may then move on smoothly to 4, 5,
6, up to 7 steps or more. At each count, try to do approximately
the same number of circles, for symmetry. Naturally, you will
begin to step somewhat quicker on the higher breath counts,
but try to stay relaxed, even, and calm-minded throughout. It is
also possible to perform the same patterns with a light jog or
run. After reaching your peak count (for example, 8-steps per
inhale action, 8-steps per exhale action), you should wind back
down sequentially to 7-steps, 6, etc. until you finish with 1-step
per inhale, 1-step per exhale. This kind of slow buildup to a
peak intensity, followed by working gradually back down to the
starting point is called a pyramid sequence.

After performing an entire pyramid sequence this way, you will
feel highly energized and, if you have followed all instructions,
your breathing will be completely calm, settled and natural.

When you feel comfortable with the basic pyramid pattern
above, you can try more challenging variations. These variations
require excellent concentration. When done correctly they offer
a strong psychological and physical benefit. One variation is a
triangle sequence of three breath phases: inhale, hold, exhale
(one step in each phase). Or the more challenging square
sequence: inhale, hold, exhale, hold (one step in each phase).
When you are comfortable with this, you can add further variety
by changing the number of steps in each phase as shown below:

5 steps inhale, 3 steps hold, 5 steps exhale
3 steps inhale, 5 steps hold, 3 steps exhale

2 steps inhale, 4 steps hold, 2 steps exhale
5 steps inhale, 3 steps hold, 2 steps exhale
1 step inhale, 3 steps exhale

3 step inhale, 1 steps exhale

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You can further challenge your concentration by placing obstacles
in your path, or asking a partner to use a stick to impede you on
every circle. You will need to jump over or duck under these
obstacles as you walk. Try to maintain an even rhythm of
constant breathing no matter what obstacles you encounter.

Running

The same approach can be taken to running. Begin with a
relaxed jog at 1-step-inhale, 1-step-exhale as above. Continue to
increase the number of steps-per-breath-phase, until you reach a
peak of 8 or 9 running steps, or the most you can handle. Some
highly trained adepts in Systema Breathing can work at paces of
up to 20 steps-per-breath-phase! Whatever your personal peak,
remember to scale back down from it according to the Principle
of Symmetry (use a pyramid sequence as described above), and
end at 1 step-per-breath-phase, just as you began.

Applying symmetry to rims over long distances will require you
to estimate your midpoints (in either time or distance as
appropriate to your purpose and situation) and scale the
buildup and wind-down from that.

The two amazing things about this work are that:

a) it will enable you to run indefinitely, over
incredible distances, without fatigue

(as long as you maintain your counting and
step/breath alignment over the entire distance)

b) when you finally finish, your breath will be calm,
full and normal - none of the usual gasping and
grabbing for air like a beached fish.

The running can be further enlivened with special circuits
(assuming you are running in a circular pattern). This can
involve particular breath conditions, e.g. holding the breath as
discussed in the Core Work, Part 2. You can pick a spot on your
circuit, and begin to hold as you pass that spot. Try to maintain
the hold all the way around the circuit, and don't release until

87

you pass that spot again. Try holding for two circuits, or more!
Then continue with your previous pattern, wherever you
suspended the pyramid count. Another way to add some spice
to this work is by occasionally rolling through a step. Rolls are
presented in detail in the next section.

Rolls

It may seem surprising that rolls are included in Systema
Breathing. Rolling is not usually a feature of breath training
programs. We all have had incidents of slipping, tripping or
being pushed. Knowing how to fall without injuring yourself is
of great value to any person. The chances of injuries are
decreased dramatically with some practice of rolling. Moreover,
if you know how to roll, your fear of falling is drastically
reduced - and this makes you less tense in general during
walking, running, playing any sport, carrying a child and so on.

Rolls present a great opportunity to practice breathing while the
body is not in its standard positions and help you master Breath
Independence (Chapter 3). Another reason for introducing rolls,
(and training with the ground and walls), is the close association
of breathwork with martial arts and survival applications. In
martial arts, training in rolls is an integral part of preparation for
ground fighting. Rolls are useful in both defense (evasion and
escape) and attack (closing the gap; surprise use of legs; etc.)
Although martial arts applications are outside the scope of this
book, we find that in Systema Breathing, roll training also
reinforces these concepts and principles. Rolling is one of the
training methods that should be practiced to make you not only
a superior fighter, but a better, healthier and calmer person.

All the principles of Systema Breathing apply to rolls. The dynamic
nature of rolls tends to emphasize the importance of some basic
ideas of Systema overall. The first principle for roll training is
relaxation. You must learn not to "hold yourself as you approach
the floor. You must learn to surrender to the motion, and relax
downward smoothly into the floor. Because a calm, quiet, and
relaxed roll, at full speed, is a skill that can take time to develop.

Systema Breathing provides a number of gentler, graded practice
methods that provide the same physical and psychological
benefits as the "commando" roll training of combat arts, or the
break-falls of martial sports.

Physically, relaxation requires a dynamic balance point. You can't
collapse to the floor in a heap, but you can't tense up either. You
need to establish the minimal effective control of each body part
as it contacts the surface. The other physical basics include never
rolling directly onto the head, neck, or spine. The body contact
surface is always a broad, flat muscle plane such as back of the
shoulders, side of back, side of hip, buttocks and thighs.

Psychologically, relaxation implies absence of fear. Fear causes
physical tension and distorted perception, both of which can
lead to damage in rolls. For some people, rolling can be scary,
and furthermore, in the Russian Systema training, it can be even
more challenging because mats are discouraged! This can be
shocking to people from other arts, but in the Russian Systema we
feel that mats condition you to have less respect for the ground.
You may develop habits of excess tension without realizing it. We
sometimes say that "a mat on the floor for training is like a person
who lies to you. The hard floor is an honest friend, that won't lie.
It will always point out your mistakes."

Energetically, relaxation implies control of breath during all
phases of motion. A roll should be soft, with no sound heard
apart from the smooth flow of breath. Rolls may be practiced in
any portion of the breath cycle, as long as control is exercised.

The principles above raise rolling practice from a tedious training
necessity to a fundamental energy-charging regime in its own
right. The actual tactics and styles of Systema rolling are infinite.
The training methods described here are the three basic practices
most suited to beginning work in breath cultivation. Systema
rolling practice encompasses much more than this chapter can
treat fully.

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A. Knee Front Roll

Begin this basic trainer move by kneeling on the floor. Relax and
exhale as you bend forward. Extend one (or both) arms out fully
to your sides as you tuck your head to one side, nearing the
floor. Slowly, gently, with full attention to smooth breathing, roll
your shoulder, then side of back, over onto the floor in front,
forming a diagonal contact line, from initial shoulder, across
spine, to opposite lower back/hip. Gently repeat, multiple times.

B. Back Roll - from sitting on your buttocks.

The relaxed back roll may be initiated from sitting or standing
position. It begins as your buttocks contact the floor. Roll
backward gently, exhaling, relaxed. Tuck your head to one side,
and curl softly. As you finish the roll, rather than ending
cramped and curled on your knees, extend your legs completely,
as though you are a thick Oriental carpet being unrolled fully.
You end fully flat facing down on the floor. The practice of leg
raises, as described in Chapter 6, prepares you for doing back
rolls correctly.

C. Standing Front Roll

Similar to A (knee roll) but now begin from standing posture.
Lower your upper body, extend one leg backwards, and extend
the arm on that same side fully outward. As your shoulder on
that extended side begins to approach the floor, tuck your head

90

and roll softly forward. There should be no sound but your
breath as you roll on through.

With these three basic rolling skills mastered, you can begin to
work on sustained series of continuous rolls, with attention to
breathing.

Roll Sequences for Breath Training

You may wish to practice a simple series of the same type of
roll, one after another in a single stream from one end of your
practice area to the other and back again. In doing a roll series
of this kind, you can experiment with different breathing
patterns. It often feels very natural to exhale through the roll.
This tends to promote even, relaxed movement. When exhaling
through the roll, there should be no interruptions, holding, or
any form of discontinuity in your breath. Here's where Audible
Breathing, the supplementary advice introduced in Chapter 3,
really applies. With audible exhalation throughout a roll, you or
your partner should be able to diagnose any blockage, tension,
or discontinuity in motion, as those problems will manifest in
the breath. Your body should make no other noise throughout
the roll motion, other than your audible exhalation.

In addition to rolling on the exhale, you should experiment
with rolls that finish in any stage of the breath cycle. Learn to
roll on inhale, on exhale or on hold. This is another drill on

91

making breathing independent of your actions and body
position - the Principle of Independence.

You can also try inhaling, or even the special practice of
Holding your Breath through a roll. The point is not to find the
single perfect breathing pattern for every conceivable roll, in
every conceivable situation. The point is to achieve conscious
mastery and have the power to choose and adapt your breathing
and motion to any situation. In addition to performing single
rolls with a single breath action, you can perform a sequence of
rolls with a single breath action. For example, you can perform
a standing front roll as you begin to exhale. As you come out of
the initial roll, now down on the floor, continue with further
rolls, from kneeling or lying positions, as long as you can
continuously exhale. When you can no longer continuously
exhale, stand up and inhale, simultaneously.

Also, rather than just practice a continuous series of rolls, you
can intersperse occasional rolls within a longer series of other
movements from Systema Breathing. For example, the circular
patterns of walking and running, described in this chapter, can
be amped up by "sprinkling" some rolls in, once in a while. If a
training partner is directing the pace and count, he may want to
occasionally signal that a front roll should be done whenever he
claps. Similarly, a partner can signal you to turn and perform a
quick back roll, after which you continue in your original
walking or running direction. If you have no partners, you can
still intersperse occasional rolls into your walking and running
routines, whenever you feel like it. You can also place obstacles
in your roll path or work with dynamic barriers such as a partner
using a long stick to impede you, as described in Chapter 6. As
in the walking and running practice, try to maintain a calm,
even, and controlled breath pattern at all times.

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Chapter Eight

Relaxation and Tension Methods

" Who hath pu t wisdom in the inward parts ? Or who hath given
understanding to the heart? "-Job 38; 12

Earlier chapters had you doing pushups, squats, sit-ups, and leg
raises. We've also gotten you walking, running, and rolling. Now it's
time for something maybe a bit less physically strenuous, but
equally important and challenging. As you learn the work
introduced here, reflect back on the material from the earlier
chapters. The work introduced in this chapter will deepen your
overall understanding.

Relaxation is a pre-condition of correct breathing, as emphasized in
the Seven Principles of Systema Breathing (Chapter 3). But exactly
how can we relax? Most of us carry unnecessary tension in our
bodies, yet it doesn't help much when teachers admonish us
"Relax! Right now! You're still too tense!" Somehow that kind of
coaching clutches us up even more. We need to learn how to relax.

Systema Breathing includes specific exercises that can rid us of the
excess baggage of unconscious, non-functional tension. That extra
tension causes us to tire more easily in physical work, and hampers
our freedom of movement. Excess tension can also affect us
psychologically, causing us to give up too early when things
get tough.

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You can't eliminate something if you aren't even aware of it. The
methods introduced in this chapter will help you to identify excess
tension and then release it. This work also creates a more intimate
awareness of your body's internal states. Also, the breath training
introduced in this book has different effects depending on how
relaxed you are. The more you can control your own internal
state, the greater the results you can harvest from your practice.

This chapter introduces patterned alternations of whole-body or
body-part tension and relaxation, coordinated with breathing. We
deliberately create tension in specific focus areas (such as legs,
arms, abdomen, neck, etc.) and then consciously relax the focus
area(s). This is how we learn to control our bodies and to
consciously detect the difference between tension and relaxation.
With each cycle of breath, whenever we relax the controlled
tension in a body part or the whole body, the resulting relaxation
is slightly deeper, or more complete, than before. Also, when the
local tension is created, we learn to tell the difference between the
tensed focus area and the rest of the body, which must remain
completely relaxed. This training also brings increased control over
your body and freedom of movement.

Freedom is the ability to move each body part independently of
the rest. Once in class, I had just observed Vladimir perform yet
another jaw-dropping combative stunt while sparring, such as
throwing his opponent with his chin, or instantly kicking the knife
from the hand of a fast slashing attacker, or immovably clamping
the fist of someone attacking from behind between his shoulder
blades. I felt puzzled. I had never observed Vlad doing much, or
anything along the lines of classical martial arts stretching and
warm-ups, with a support rail and the splits and so on. Yet he
seemed more flexible to me than any Olympic gymnast, ballet
dancer or yoga teacher I'd ever seen. When I asked him about this
seeming contradiction, he smiled mysteriously and replied: "No,
I'm not flexible. I'm free." That kind of practical freedom is
developed by the work introduced in this chapter.

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Whole-Body 'Wave 7 Tension Exercises

You can perform the wave tension practice either standing (in a
natural upright position, as described in Chapter 4, The
Fundamental Practice of Relaxed Breathing), or lying down on
your back, with your arms relaxed by your sides.

In wave tension practice, we begin by inhaling as we tense the
body from the head down to the feet. Starting with your scalp,
tense your face, jaw, neck, shoulders, arms, hands, chest,
abdomen, back, buttocks, thighs, knees, calves, right down
through your ankles to your toes. That means, on completion
of the inhale, the entire body is as tense as possible (every
muscle, every area). The tensing is completed at the feet, just as
the inhale finishes. Pause and hold the breath and the tension
briefly. Then, on the exhale, reverse the direction of the
relaxation wave, now moving from the feet to the head. This
wave principle can also be applied in reverse, i.e. starting from
the feet and moving to the head, on the inhale, then hold and
exhale while relaxing from the head down to the feet.

After several passes of 'wave' breathing as described, you may
want to try the 'quick freeze' version. In this variation, you
inhale quickly and sharply, while simultaneously tensing every
muscle in the body - not in a sweep or wave pattern as above,
but all at once. Pause while maintaining the tension. Then
exhale and relax completely, again all at once. When you have
fully exhaled, relax completely and lie quietly, or perform
another cycle. You can also reverse this quick freeze practice,
meaning that you exhale sharply while simultaneously tensing
everything, and then inhale as you relax.

When you have got a good understanding of this work and a
good feel for it, you can try it with lighter degrees of tension.
Try it with one-half your full tension, then one quarter tension
and so on. But even though you can learn to tense up to a
lesser degree, you must always maintain a clear distinction
between the tensed and the relaxed state in practice.

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We have been taught that when you understand this work
perfectly you can instantly "tense up" only your Nervous
System, that is, your nerves alone, without any obvious
muscular tension at all! And then you'll learn the contrast to
that, which is complete relaxation of your entire nervous
system. That's how sensitive you may become if you persist in
this work.

'Segmented' Tension Exercises

In segmented tension practice, we specifically tense one body
area while inhaling - leaving all the rest of the body (everything
outside the tensed target zone), completely relaxed. This is easy
to say but very hard to achieve. It's an interesting training
challenge! Normally this is practiced while lying on your back,
as with the wave tension work described above. You may also
attempt this while standing upright in the natural position.

Using your mind together with your body, inhale into the target
areas listed below as you tense each one up. Beginners can work
very well with this list, but at more advanced stages, any body
area is a potential candidate zone, though some areas of the
body may require special additional training methods. Work
beyond this basic list should be carried out under the personal
supervision of a qualified Systema Breathing instructor. All
tension is performed during the inhale phase for this basic
training level.

Light tension over entire body: pause; exhale; relax completely.
Strong tension over entire body: pause; exhale; relax completely.
Both legs: pause; exhale; relax completely.

Both arms: pause; exhale; relax completely.

Stomach area: pause; exhale; relax completely.

Back: pause; exhale; relax completely.

Chest: pause; exhale; relax completely.

Neck: pause; exhale; relax completely.

When you feel you understand how to tense a small local area,
such as your abdomen alone, while thoroughly relaxing all the

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rest of your body (including the difficult adjacent areas, for
example, your chest and back are relaxed when you tense your
abdomen), you may want to try reverse mode. In this
challenging variation, you tense all of your body except one
particular target area. For example, tense everything except your
chest (while inhaling), hold briefly, then exhale while relaxing
everything.

Persistence in this kind of work can lead to inconceivable
freedom and mental/physical subtlety. In combative
applications, the Russian military operatives who have
undergone this training can easily perform tasks which pose
seeming contradictory requirements for gentleness vs. strength:
disabling an attacker while cradling or protecting a small child;
opening a door quietly while drawing and firing a handgun,
striking or immobilizing an opponent while maintaining control
of a speeding vehicle, and so on.

Here is a list of the more difficult combinations, that includes
some combinations for reverse mode work:

Right leg: pause; exhale; relax completely.

Whole body except right leg: pause; exhale; relax completely.
Left leg: pause; exhale; relax completely.

Whole body except left leg: pause; exhale; relax completely.
Ri ght arm: pause; exhale; relax completely.

Whole body except right arm: pause; exhale; relax completely.
Left arm: pause; exhale; relax completely.

Whole body except left arm: pause; exhale; relax completely.
Right arm and right leg only; pause; exhale; relax completely.
Left arm and left leg only; pause; exhale; relax completely.

Left arm and right leg only; pause; exhale; relax completely.
Ri ght arm and left leg only; pause; exhale; relax completely.
Entire right half of body only; pause; exhale; relax completely.
Entire left half of body only; pause; exhale; relax completely.
Ri ght hand (fist) only; pause; exhale; relax completely.

Left hand (fist) only; pause; exhale; relax completely.

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Breathing through Body Segments

We now turn to a very special kind of breathing. This advanced
work will give you an overview of the physiological basis of
Systema Breathing, as explained in Chapter 3. For more details
and elaboration on the practices described here, please locate a
certified instructor of Systema Breathing.

Imagine you are taking air directly into the cells of the body
parts below, and exhaling back through them directly. In
contrast to the tension methods described earlier, this work is
done with the body entirely relaxed throughout - while
exhaling, pausing, and inhaling the breath.

You can perform a minimum of 2 - 3 full cycles (inhale, exhale)
for each of the segment pairs below, in the sequence indicated.

1) Inhale through both arms - Exhale through both legs,
and vice versa

2) Inhale through left leg - Exhale through right leg and
vice versa

3) Inhale through left arm - Exhale through right arm, and
vice versa

4) Inhale through left side (arm and leg) - Exhale through
right side, and vice versa

5) Inhale through solar plexus - Exhale through arms and
legs (simultaneously), and vice versa

6) Inhale through chest - Exhale through back (chest area),
and vice versa

7) Inhale through lower abdomen - Exhale through kidneys,
and vice versa

8) Inhale through head - Exhale through tailbone, and
vice versa

9) Inhale through lower abdomen - Exhale through back of
the head, and vice versa

10) Inhale through face - Exhale through kidneys, and
vice versa

11) Inhale through liver - Exhale through spleen, and
vice versa

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12) Inhale through left kidney - Exhale through right kidney,
and vice versa

13) Inhale through bladder - Exhale through anus, and
vice versa

14) Inhale through both arms - Exhale through both legs,
and vice versa

Feeling the Pulse

After a session of "wave" tension and "segmented" tension
breathing work you will feel very energized and active. To
restore full balance, Systema Breathing has an effective
procedure for returning to a quiet body and peaceful mind.

This process smoothes and unifies the energy that has been
gained through the more vigorous physical work. This leads to
the wholeness and harmony of mind, body, and spirit that is
the final goal of Systema Breathing. The work presented here is
an extension and refinement of one part of the Fundamental
Practice of Relaxed Breathing introduced in Chapter 4.

The sensation of "pulse" in the body is the perception of blood
as it is pushed through the vessels by the action of the heart.
Your pulse can easily be felt with your fingers, or doctor's
fingers, at your wrist, at the large arteries of the neck, and at the
joining of large vessels in other body areas. In Systema
Breathing, we learn to perceive our pulse directly with our
minds, in every part of the body. Persistence in this practice
builds tremendous sensitivity and awareness of all body
functions. It can also lead to deeper awareness of the subtle
spiritual phenomena that surround us.

The practice is simple. Lie on your back on the floor, with arms
extended relaxed along your sides. Take a minute or so simply to
get comfortable, and try to release any obvious tension in your
body. Breathe slowly, naturally, and evenly, according to the
applicable Principles of Systema Breathing (Chapter 3).

You will probably be able to feel your pulse directly (with your
attention only, without moving your fingers or hands to check)

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in certain areas, such as the heart region and perhaps your neck.
But your goal is to learn to feel that same pulsing sensation
anywhere in your body.

One way to work with this concept is to begin with your head
and slowly work your way down your body. You bring a region
into your attention and check whether you can perceive your
own pulse in that spot. It can be very subtle at first, so don't get
discouraged. You might begin with your scalp, temples, face, or
neck (if you intend to work downwards), or even your entire
head. Take a minute or so to sense the pulse in that area,
continuing to breathe evenly throughout the process. Then you
can move to the next lower or adjacent area. At first, the pulse
may be more directly perceptible to you in your joints, such as
the neck, wrist, groin, and back of the knees. But with practice
you will gradually acquire the ability to sense your pulse in any
section of your body.

After you have gradually worked downward through your entire
body, feeling each separate pulsing region, you can finish the
cycle by unifying the many smaller pulses you have already felt
in each region into a single larger perception - the pulse of your
entire body. It feels as if you are chaining all the separate small
pulses together, and your whole body feels unified.

Below is a sample guide for learning to work your way
downward through your body. This list is only a guide. The
beauty of Systema Breathing is that every practitioner will walk
his own path to harmony and mastery. You are the best judge of
your own limitations. You may wish to adopt the list below as a
general guide, and then adapt the program in certain areas,
where you may wish to work in greater detail, with a more
refined perception of subparts in a given region. Or you may
choose to combine the pulse feeling of several adjacent subparts
into one unified sensation. After any such modification, you
can resume the suggested program for the rest of your practice
session.

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Suggested Pulse Perception Sequence [Example program]

1) Temples

2) Neck

3) Heart

4) Navel

5) Groin

6) Knees

7) Ankles

8) Toes

9) Unite all the areas

At first, you will probably notice that your pulse can be more
easily felt in your heart than in the other areas. Over time, you
will become more sensitive to that same sensation anywhere in
the body. The final stage of "Unite all the areas" means that
ultimately you feel a single pulse beat that resonates through
every organ, every limb, reaching every cell of your body. To
attain that, when you have completed all the subparts, spend a
few minutes trying to unify or chain all the local sub-pulses into
a single pulse feeling.

End the practice by taking several additional even and complete
breaths, then gradually begin to move yourself gently, and sit
up with breathing. The pulse work described here fosters
incredible sensitivity and awareness, both internal and external,
that can be applied to improving your health and to better
accomplishing any kind of work.

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Chapter Nine

Conclusion

"Whoever has seen any place, or has described it and has said in his
heart, "There, that is the place, and that is all, " has really sinned against
the Spirit” - Stephen Graham ("Undiscovered Russia", 1912)

We've covered a lot of ground. I wonder how many breaths
you've taken since you began reading this book?

The material taught here would suffice for a lifetime of
challenging and rewarding work. It's tempting to think that this
is all. Even this section's name, "Conclusion", hints that we have
wrapped up a complete package here. But we haven't.

Systema Breathing work is endlessly profound. There are
additional practices and there is much more to be harvested
from the work that we've already covered. But we have to end
somewhere. So I'll offer a few further thoughts on the benefits
you can expect from your new practice of Systema Breathing, and
then we'll finish with a "final exam".

This work can help you in many ways. The most important
harvest is improvement in your everyday life. For example, from
the "breath holding" practice, you can learn to raise the
threshold for instinctive panic in stressful situations. This is
because regular practice of the Russian Breathing Method
increases your physical and psychological reserves, develops

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your self-control, and develops your understanding of yourself
and those around you. Someone who regularly practices this
system gradually develops a kind of positive shield against fear,
stress, pain, and fatigue. This allows your body to stay
comfortable all the time.

Sometime after you begin this work, you'll find yourself
attempting to lift an object whose weight you have misjudged,
something that is actually far heavier than you had realized.
Without the training, without correct breathing, your stiff body
might have struggled uselessly with the weight, resulting in a
strained or injured back. But having practiced these methods for
a while, you'll surprise yourself by instead maintaining an even
and sufficient breath as your muscles smoothly adapt to the
unexpected condition. In the end, you'll find yourself easily
hoisting what might have been impossible for you before.

If you are a student or professional worker engaged in a lot of
thinking for long periods, your breath can help to re-distribute
your stagnant or unbalanced energies. By doing some exercises
or just the simple 'wave' breathing taught in Chapter 8 of this
book, you can naturally and quickly re-harmonize your physical
and mental energies throughout your body. When you sustain
any injury or feel any pain in a particular organ or limb, breathe
into and through the affected area to quickly relieve pain and
speed healing. With a certain period of practice you'll find that
your digestion has improved.

When driving, you'll find yourself calmer, more focused, and
less distracted by random thoughts of all your issues and
problems that you can't solve at that moment. You'll find
yourself becoming a safer driver, with better awareness and you'll
be less likely to get upset at other drivers or traffic conditions.
With time you'll begin to sense how to regulate your own breath
to handle any special need. Just as one example (you'll discover
many others on your own!), if you begin to feel fatigued while
driving, you can use very rapid breathing to keep yourself fully
alert as you drive to the next safe rest stop.

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Your body weight will reset to its natural optimum point, as
your mind naturally calms down and nervous eating is reduced.
This calming effect will extend to your sleep and once again, a
balance of just the right amount of sleep, without deficiency or
excess, will be achieved. Excess tension can spark a vicious cycle
of sleeplessness and fatigue leading to accumulation of
additional tension. Sometimes insomnia is due to uncontrolled
or unconscious tension, which is greatly reduced through the
practice of Systema Breathing.

The reduction of tension throughout the body will have
benefits for your face as well. Excess tension registers on the
face and causes the appearance of premature aging. With proper
breathing, your tension will begin to dissolve and along with it,
any lines of stress, fatigue and displeasure that we imprint on
our own appearance. In fact, your skin will greatly benefit from
this practice. The skin is an extension of our Nervous System.
Because proper breathing regulates and harmonizes our
thoughts, calms us, and provides better oxygenation, the
Nervous System's natural healing reaction extends to the skin as
well. Thus, your skin will naturally begin to have a healthy color
and to appear smoother and younger.

But beyond all these immediate improvements in your life, the
greatest benefits may come to your psyche and spirit. Centuries
ago, William Blake wrote the inspirational poem "Pentecost":

Unless the eye catch fire, then God will not be seen.

Unless the ear catch fire, then God will not be heard,

Unless the tongue catch fire, then God will not be named,
Unless the heart catch fire, then God will not be loved,

Unless the mind catch fire, then God will not be known.

Now that you've read the poem, as your "final exam" for this
book please answer the question below for yourself:

What does a fire need?

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Interviews

Interview with Kwan Lee

Kwan is a Senior Systema Instructor for
Vladimir Vasiliev and Mikhail Ryabko and
is the Director of Russian Martial Art
Arizona. He is also the Chief Mechanical
Engineer for ExecuSpec Inc. and a Senior
Analyst for the U.S. Army's Future
Combat Systems Program.

Q: What have you learned about the
roots and history of the Russian
Orthodox Church and its traditional practices that might help
lay people, non-Russians and non-specialists to get a glimmer
of understanding of this profound culture and faith?

A: It has been said that the healthy soul is constantly returning
to a state of wonder and awe. Without humility, we cannot be
truly awed, and when we are incapable of becoming awed, we
fail to be inspired. When we lack inspiration, we generally lack
hope. Humility plays an essential role in Systema Breathing. To
understand the heart of this method, one must look to the heart
of the Christian Orthodox Faith.

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Orthodox Russians have adhered to a very practical way of belief
that has been thriving since the First Century; an existential fusion
of theology and the Unknown that facilitates the participation in
the mysteries of God while emphasizing a humble and clean
Earthly and church-going existence denoted by scripture and Holy
Tradition.

While many in the non-Orthodox world would attribute the worst
sins as being corporal, the one thing to understand about Orthodoxy
is its condemnation of pride as the life-killing and most egregious sin.
Also high on the list is the lack of hope, or despair. To combat such
formidable adversaries, the Faith provides a comprehensive way of life
centered on humility.

The church is a pivotal part of an Orthodox Christian's life, and even
its architecture is designed to command respect for things Holy. When
walking into a traditionally built Russian Orthodox church, we can
immediately feel that the floor plan and services performed take the
focus off of ourselves and help us to be mindful of why we are there.
Everywhere around us, we see Holy icons, strategically placed to
expedite the connection between the faithful and God. Each is
free to walk around the building during services to make offerings
of lit candles and make prayers, venerating the saints and Holy
figures depicted through icons. The beautifully constructed and
ornamented churches and chapels remind the faithful of the
immense beauty in the Kingdom of Heaven and serve to put
those that enter the grounds into a state of awe and humility.

There are no benches in a Russian Orthodox Church (except for
a couple for the elderly and the sick). The entire two or more
hours of service are done standing up, so that the participants
are more attuned to the spiritual work of the prayers.

Prayer is a very important aspect of Orthodox life. In and out of
the church, throughout the day, beautiful prayers, which usually
begin and end with a humble supplication to God, are recited

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that articulate everything from remembrance to poignant pleas
for mercy. For many in Russia who lived through the atrocities of
war and the evils of the Soviet regime, praying to God became
the only solace in life. Their conviction doubled as they silently
and secretly prayed with humility in a world bereft of hope.

This prayer life continues today in homes, churches, chapels,
and monasteries as Orthodoxy again takes its place at the
forefront of Russian life.

Centuries ago, a group of ascetic Orthodox monks perfected a
way of prayer that utilized specific breathing methods in a
practice called Hesychasm, and to this day, their system of
breathing and posture is used in prayer to facilitate a deeper
connection with God. Systema Breathing is based on many of
these breathing practices.

Q: In what ways has your practice of Systema Breathing
reinforced your spirituality or informed your Christian
understanding?

A: It should be obvious by now that Systema and Breathing
Method as taught by Vladimir and Mikhail are deeply faith-
based and require a good bit of humility in order to achieve any
degree of success. As with the Hesychastic methods of breathing,
I have found that Mikhail's breathing methods have helped serve
a similar purpose in my prayer life.

In performing these exercises over the first year, my body began
to know more of its potential, and I was able to develop greater
awareness and control over it. With practice, not only was I able
to function better in the combative aspects of Systema, but I was
also able to use this awareness and control in prayer to get into a
zone of complete concentration, with my mind less distracted
and the residual tensions within my body gradually melted away.
Prayer became a more heightened and illuminated mental state-
a concerted and harmonized effort, which serves to unlock the
doors to the heart.

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There is a peaceful centering to this Breathing Method that
begins to affect all areas of your life. The process is like polishing
a lens to remove all aberrations so that there is complete clarity
and focus on what you are choosing to look at.

Qj Conversely, what insights from spirituality can you offer
that might help people understand the breath training?

A: St. Makariy of Optina Monastery advises in the following way:

"Pray simply. Do not expect to find in your heart any
remarkable gift of prayer. Consider yourself unworthy of it. Then
you will find peace."

You could almost change out "prayer" with "breathing" or "pray"
with "breathe." Perhaps this is the humility that drives us to ask
God's help in those times when we can no longer hold or maintain
our breath (in this work and in the other areas of our lives).

We often choose to rely solely on our own strength and wit to
pull us through hard times or to break through the limits of our
abilities. Usually, what we can muster on our own falls drastically
short of what is truly attainable. This is especially true with
Systema Breathing. As Vladimir and Mikhail teach, the best way
to go past these uncomfortable ceilings is to trust in God and
humbly ask for help when we meet the toughest parts of the
exercises (or life). I have found that if you push yourself to a point
of utter powerlessness, you will have the opportunity to expand
your potential by just asking God for mercy. It actually has a
calming effect. You will become more relaxed and less fearful of
proceeding further. The process is simple but very enlightening,
and I am constantly amazed at the results I see in myself and in
others when we give ourselves completely over to it.

Q: As a teacher of "Systema", the Russian martial art training
what have you found to be the most difficult or challenging
aspect of Systema Breathing for new students to learn, and
what have you found most effective in helping new students
overcome those initial hurdles?

110

A: We all have days when the work is enjoyable and other days
when the work is unusually tough to grasp or perform due to a
mental block, lack of sleep, poor conditioning of unused muscle
groups, or just plain laziness or fatigue. If you have an
inquisitive mind, a humble attitude, and a bit of dedication, you
will do very well.

Outside of its use in daily life, I can see the culmination of
Systema Breathing in its application to training. When you take
a few blows to the solar plexus, you find very quickly that the
principles of this Method can help you overcome your fears of
getting hit as well as dispersing the shock and related pain. It is
fascinating how adaptable Systema really is to virtually any
human situation or task ranging from resting to fighting.

As for the difficulties in Systema Breathing that I have noticed
in new students, I would say that a big hurdle is a problem with
perception.

Most novice students find it hard to see the breathing process as
something material enough to control and the breath as
something that can be "pushed through" tense spots of the body.
Here, specific action is as important as visualization. As Mikhail
suggests for the beginner, making the breath audible or slightly
restricting it will give the breath substance and a transportable
quality. You will see this as you experiment with these ideas in a
variety of physical scenarios.

Many students choose to leave the work in the gym and forget
that these breathing methods should be applied throughout the
day for maximum results. There is conditioning that builds with
continued application of these exercises, and it is important that
you find ways to fit them into your schedule.

Finally, I have noticed, especially in the West, that we have been
conditioned by society to marginalize the role of God in our
lives to such an extent that many tend to close up when they are
asked to pray to God in training. If this is a problem for you,
and you would still like a glimpse of the effects of how pleading

111

for mercy can impact this training, try it just a few times - take
yourself to the breaking point in one of the breath-holding
exercises and start saying 'Lord have mercy" in your mind. Do not
let pride prevent you from doing this, you will be glad you tried.

Q: You have trained in Russia on several occasions. What
people or events particularly struck you there and deepened
your understanding of the work?

A: Without singling out a specific event, I would say that the
people that we met within Mikhail's circle (and many outside of
it) were remarkably genuine and warm. The main difference that
I noticed is that, more often than in my experiences in the
States, once training began, the people did not change. If the
person were naturally serious in demeanor, he/she had this
attitude in training, and if the person had a great sense of
humor, this manifested itself as well. There was no need to invite
excess tension into our bodies by trying to be something else— no
need to imitate a monkey, mantis, or marsupial, in order to be
effective. To me, this reinforced the idea in Russian Martial Art
that we must train as human beings and be honest in our work
in every way-to live and train without delusion, with love for
one another, and with true reverence to the Holy.

Russians, especially Mikhail's students, are a very faithful, loyal,
and persevering people - an inspiring model for living Systema
in and out of the training hall.

Q: What advice would you give to a person approaching the
practice of Systema Breathing for the first time?

A: The path is simple, but the work can be tough psychologically,
at times pushing you into very challenging territory. Never give
up. Sometimes it is necessary to endure a bit of chaos to get to
the underlying truths represented in Systema Breathing. If you
keep an open mind and experiment outside of the basic
guidelines, you will enjoy the work even more.

112

Also, as with prayer, there is a discipline involved in securing the
necessary time to devote to this work. Make an effort to find
that time throughout your day and immerse yourself completely.
Be diligent with the exercises, but increase the intensity gradually
lest you may push yourself too hard and burn out before
realizing your potential.

Finally, do not be lazy. As the masters say, try not to like
yourself too much and you will succeed!

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"Breathing is the foundation of life 1 '
An interview with Vladimir Vasiliev

• Russian Special Operations Unit
professional

• Director and chief instructor of
Russian Martial Art outside of Russia

• Has personally trained and certified
over 100 Sy sterna instructors worldwide

• Currently running Systema Headquarters
school in Toronto, Canada

Q: Do you teach breathing to all your martial arts students,
from the onset of their training, or is it considered to be more
advanced work for later, when students have developed a
foundation in other skills?

A: Not only do I begin with breathing, from the very first lesson,
but I'm actually obligated to present breathing right away, to all
people who train with me. If a student is not prepared with
proper breathing, then no matter what other skills he has, he's
going to get burned. If you lack proper breathing, no techniques
will ever rescue you. Breath is also essential for endurance,
depending on the amount of time involved. While a typical fight
might last a few seconds or a few minutes, combat in a battle
can go on for a long, long time. And breathing applies to
everyone - not only professional soldiers or athletes. We are all
challenged with stresses from all sides, every moment we're alive.
Every stress, whether psychological or physical, inhibits or
interferes with breathing in some way. So we have to know how
to deal with that - we have to know how to control
interruptions of breathing as they happen. Once the stress is
gone, we then have to know how to recuperate. Proper breathing
is the ideal way to recuperate, because our breath is always right
there with us. And if you breathe properly, even before the stress
begins, you create a huge energy reserve in your body. Then it
becomes a lot harder to throw you off.

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Q: What is the most important personal quality for a person
to achieve mastery of breathing?

A: It's the same quality that underlies most other skills -
humility. That's what we all need. Humility allows us to
understand ourselves. It opens us up to God, and to everything
positive that the world can give us. Then the skill just flows in.
Humility with hard work allows you to achieve everything.

One of the Church Fathers has said it so well: you may have so
many virtues and skills that if you write a zero for every one of
them, you could fill up a whole book. Imagine a whole book
filled with zeros! And unless you have a 'one' or any other
number in front of the zeros - that is all that they will ever be -
nothing. That 'number' is humility, it gives true value to all our
virtues, skills and achievements.

Q: While training in the more demanding and strenuous
aspects of Systema Breathing, I've sometimes heard the advice
"Don't like yourself too much ". This is interesting for North
Americans, because our modern culture emphasizes self-love
and self-esteem above everything. Can you explain this part
of the teaching a bit further?

A: Liking ourselves is good, because we are all creatures of God,
and we should like all Creation, including ourselves. That is
fundamental. But if you like yourself more than necessary, you
kill yourself. It's like medicine - just a couple extra drops of an
otherwise good medication can kill you. The same applies to
self-pity and self-liking. There is a fine balance. If you like
yourself to the point that you consider yourself better or more
important than others, then that becomes injurious - you've
stepped over a boundary. Beware of pride, vanity and egotism.
Consider others to be better than you and be glad for them that
they are. With God's help it will make your training and your
life very productive and happy.

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Q: At what age can a child or anyone begin to train in
Systema Breathing?

A: There is no minimum age. As soon as the baby is born, you
can teach the baby. The baby observes you and naturally imitates
everything you do. For example, as we breathe properly while
caring for our baby, she's watching us and she instinctively
begins to breathe the same way. So it starts immediately. As the
child grows, you can start explaining things to him or her. You
can also make your breathing audible, so that he or she can
understand more. Kids are usually very receptive to that, they
really enjoy it. Hopefully this would be taught well before the
age when a child becomes a bit rebellious or confrontational
with the parents. Then they won't feel they're doing the
breathing because you told them to, but rather they will have
seen the value of it all along, by themselves. This will strengthen
the parent-child relationship.

Q: I have an active young friend who smokes, but claims that
his smoking does not affect his breath or his athletic
endurance. In your view, is this possible?

A: This reminds me of myself, when I was 18 and also a smoker.
At that time I was undergoing specialized military training, and
one of the tasks was to chase down my 'opponent' as we tracked
many kilometers across huge open snow fields on cross-country
skis. I was required to carry a full military supply pack, with a
complete load of ammunition and other heavy equipment.
Though I didn't know it at the time, my 'opponent' was a ski
Master, a real professional athlete. My assignment was not to
lose track of him and to follow as closely as possible. Like your
friend, I was completely confident that I was in top physical
shape, though I smoked at that time. But since I'd never had any
physical difficulties with any task, my confidence in my own
condition was absolute. The distance was moderate, only 5
kilometers, but that ski Master worked like a ski machine! It was
unbelievably difficult for me to keep up with him. I was shocked
to find that for a few minutes in the final stages, I was barely
able to function.

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When we came to a stop, I sat in the snow completely drained
and (as I was told later) my face went through all possible colors
of exhaustion from red to white to blue and yellow.

I thought to myself - what if this had been a real battle, and I
had no time to recover? I felt I'd be useless in that situation. As I
sprawled out at the finish line, utterly depleted, I pulled the
cigarette pack from my pocket and buried it in the snow. I never
touched cigarettes again.

Q: If somebody is sick or injured, should they attempt to
practice Systema Breathing or should they wait until they are
completely recovered?

A: You should start breath training as soon as you hear about it,
no matter whether you are healthy or sick. Breathing is one of
your strongest tools to bring yourself to recovery. There are so
many restrictions and limitations in our bodies, even before we
get sick or injured. Even in healthy people, the connections
between different muscles groups can become disrupted. That's
why even healthy people often don't move smoothly - their
movements come out jerky. Breathing breaks through the
restrictions and barriers and allows the muscle groups to connect
evenly. What's most important is that proper breathing prevents
disruption and destruction in the body. Breathing constructs
internal alignments in the body so that injury becomes almost
impossible. This applies to the external framework, the muscular-
skeletal system, as well as the internal organs and immune system.

There are many kinds of movement. Sometimes even when we are
externally constrained due to injury, breath finds a way to move
through the body from the inside. The same applies to internal
problems and sickness. The breath creates internal pathways for
directing the body's natural healing energy. This may not be a
conventional scientific explanation but in practice it works. You
need to try it, work with it, and feel it. We could spend a lot of
time describing and explaining some kind of good fruit, but if you
never taste it, you won't get the benefits of having it.

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Q: Can you explain in a bit more detail or give an example of
how that healing process works in practice?

A: Yes, there are a huge number of examples from my own
teaching. At one of my recent martial arts training seminars, there
was a student who was an experienced martial artist but who'd
never really learned any correct concepts of breathing before. This
seminar was his first exposure to Systema Breathing. But he grabbed
the idea, applied it, and was successful. This is how it happened.

This man had experienced hip injuries in the past. At the very start
of the seminar, somehow he fell onto his hip, and re-injured himself
to the point that he wasn't able to walk. Since he was determined to
watch the rest of the training, he had to be wheeled back into the
seminar room in an office chair. It looked a bit funny, but he was in
serious pain. He was unable to train, so I told him to begin
breathing through the injured area. Inhale through the injury,
exhale back out through it. At first, he had doubts about it. He took
a few breaths, but then he just sat there, watching. So I went up to
him again and told him "If you trust me, you've got to do this for
real, really work at it! Breathe in and out through the injured area -
work hard at it." So this time, he began working seriously with his
pain. He concentrated intently on this, and he kept breathing that
way for about two hours. Not doing anything else, just breathing
through that injured area. After two hours, he stood up and started
walking, as if nothing had happened! He felt warmth flowing
through his whole body. This was the warmth of the healing energy
that we all have. He was shocked and amazed. I'm sure he'll
continue this for the rest of his life.

Q: If we learn primarily from a book, a video, or a single
seminar, and if we lack constant supervision and correction from
an actual Master of Systema Breathing, can we still benefit from
our practice, even though we may not be performing the
Method perfectly all the time?

A: Yes, absolutely. You will always benefit from your practice. By
nature, all people are self-educating. We always instruct ourselves -
this is natural and perfect. You will also develop new insights and
concepts that are beneficial for yourself and others. If you pray and

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join your own forces to God's power, you'll be on the right track
from the beginning.

Q: Why do we need special methods and practices beyond
prayer and church attendance? If all the power is in prayer and in
God, why can t we just go to Church or just pray simply, as
directed in the Gospel of Matthew?

A: We must understand that we have been given both the soul and
the body. With all the spiritual practices, we are certainly not
denying the importance of the body. Health and physical strength
are needed for our life, for the very gathering of the Holy Spirit.

The spirit has to prevail but God gave us the body as well. Even in
our prayers we ask for health of both the soul and the body.

On the other hand, we don't know how to pray properly and we
don't go to church in the right way. Prayer has to be combined with
humility, fighting with our own weaknesses and good deeds
throughout our lives, otherwise it has little benefit. It becomes just
words. Going to church isn't merely a mystic ritual. A mystic ritual
is something that doesn't depend on what you do during the rest of
your life. In a ritual you can just walk in, go through certain
mechanical procedures, say certain word sequences, and these alone
are supposed to help you. But prayer is not like that. Your soul has
to be ready, your heart should be clear and then prayer functions as
it should - it connects you to God. To do this, we can use physical
aids to help us, and breathing is one of them, as well as training,
and all our other good activities. Any good deed you do turns you
towards God, and any bad deed that you do turns you away from
Him. Any time you work hard, and try to overcome your
weaknesses, is a major progress for personal growth and it brings
you closer to God. Breathing is a perfect example of an arena where
you can work hard, and where you can fight your self-pity, weakness
and pride. If you work in that way, every breath you take will serve
the purpose of praising the Lord.

The Russian word for 'air' is 'vozdooh'. It literally means 'a heap of
spirit'. This helps us understand that if you learn to inhale not only
air, but to gather the Spirit, that's when you are really alive.

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Interview with Mikhail Ryabko -

The Master Teacher of the Systema Combative

and Health method.

• Founder and chief instructor of Systema

• 25 years of service with Special
Operations Unit

• Tactical commander of hostage rescue
teams, counter-terrorist operations and
armed criminal neutralization

• A Colonel, holding many government
medals and awards

• Advisor to the Minister of Justice of Russia

Qj Why do you so heavily emphasize breath training?

A: Breathing is the most fundamental function of our body.

It plays the key role in most of our physiological and
psychological processes. If we learn to control our breathing,
we essentially learn to control all functions of our body
and psyche.

Q: What physical and spiritual changes will occur to the
student as he begins to practice Systema Breathing?

A: The first change will be better health. Correct breathing done
with our Systema exercises immediately strengthens the body
and begins to eliminate pathogens and physical imbalances of all
kinds. All of our students notice this very soon after they begin
training. At the same time, a deeper process of cleansing begins.
Psychological and spiritual impurities are removed by this
practice. As impurities are shed, there is more room for God's
pure spirit to dwell within the student. The student's mind,
heart, and soul will naturally begin to turn more towards God.

Q: Many people are curious about Systema Breathing
practice of holding your breath. Can you tell us more on the
rationale underlying these particular practices? What is the

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difference between holding the breath when performed as an
exercise as opposed to when it is done under stress, under
duress, or unconsciously?

A: In many areas of life we can see a difference between doing
something correctly with a willing heart compared to being
forced or imposed on in any way. For a very basic example, sex
is very positive physically and psychologically for a loving
couple, and totally damaging if imposed by force in case of
rape. We undertake the breathing practice, using our free will, as
given by God, thus the effects are only positive.

Here is what happens. When we experience something that we
perceive to be stressful and hold our breath, on a physiological
level our blood vessels constrict, circulation is impaired and our
cells are deprived of nourishment - oxygen and food. When
this stress reaction takes place at a high intensity or when it hap-
pens consistently it leads to gradual destruction of the body, to
aging, injuries and disease.

When we hold our breath as part of the breath training, we do
it willingly, so there is no psychological stress. Thus, there is no
blood vessel constriction, and quite the opposite, the blood ves-
sels dilate in a normal response to a healthy exercise. Therefore,
the effect of such training is beneficial in every way physically
and psychologically.

Q: What kinds of lifestyle and daily life habits are best to go
along with Systema Breathing and are most conducive to our
development and progress in all aspects of life?

A: The student needs to be a normal, good, and decent person.
Students should not be looking for miracles, but carry on their
daily life in a kind and upright fashion. It is necessary to fulfill all
proper duties (and miracles will occur when they are needed).
Students may someday have to fight for their country, and they
should always be true to their families, stay away from drugs, from
smoking and generally clean up and harmonize their lives with the
principles and directions that God has provided to human beings.

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In times of extreme stress, people will naturally pray. In cases of
terrible illness, severe accidents, terrorist attack, or when nursing a
sick child, everybody, regardless of their superficial spiritual beliefs,
will turn to God in prayer. But why only at those extreme
moments? The problem is that we don't want to owe anything to
God. When everything is going well, we attribute all achievements
to ourselves. Some people even think they have special powers -
that they can freely control themselves and the whole universe.

But even if something as simple as diarrhea hits, the person
immediately grabs the pills. If the pills don't help, and the
problem is very serious, everyone naturally turns to, or at least
acknowledges God. Our practice should broaden that and turn us
more fully to God under all conditions.

We have been teaching the correct breathing program. How deep
the student goes with it is up to his free will. Everyone needs to
choose whether to join with the high or the low powers.

Q: Can you discuss the link between breathing and
spirituality in more detail?

A: Prayer brings us to God. Getting closer to God is like coming
up to a river of love and light of such intensity that if the body
and psyche are not properly prepared, it can rip you apart! The
body is strengthened, purified, and prepared for prayer by
proper breathing practice. The body has a natural state of
strength, health, and purity, when it is ready for God's presence.
The ideal blood pressure is 120/80. The ideal body temperature
taken underarm is 36 degrees Celsius (96.8 degrees Fahrenheit).
The ideal pulse rate is 60 beats per minute. Under stress, all
these measures will rise. When these parameters are lowered, we
are able to perceive God. God comes to us naturally when we
feel calm, when we're asleep, or when we see the spirit realms in
a coma. Breathing and prayer both help to lower these crucial
physiological measures. Whereas, stress, anger, fear, resentment,
etc. make our blood pressure, heart rate and temperature rise.
This makes us open to the evil forces or energies, and brings
destruction. In general, the correct practice of breathing

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strengthens and purifies the body and spirit. When combined
with prayer, this eventually brings true happiness because we
become one with God.

May God bless you!

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LET EVERY BREATH...
is published with the blessing of
Reverend Father Vladimir Malchenko,
of Holy Trinity Russian Orthodox Church
Toronto, Canada

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